Exercises

Sports Training Programs by the Pro

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Stiff Leg Running

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Walk forwards taking very small steps, keeping your legs straight (stiff) and your toes facing upwards

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Supine Lumbar Rolls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Exercise Description– Start by lying on your back with your arms to the sides and your legs together straight up in […]

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Tall Falls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Standing tall, rise up on the balls of your feet and let yourself fall forwards – When you fall to 45° […]

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Toe March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Walk forwards taking very small steps, where you land on your heel and then flex your foot so that you are […]

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Wall Acceleration Drill

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Start standing in front of a wall – Lean forward and place both hands on the wall at shoulder height – […]

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Weighted Russian Twists

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie down on the floor with your legs bent at the knees – Elevate your upper body so that it creates […]

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Weighted Sit Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent […]

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Multidirectional Ball Pick Up

Sport: Rugby Union Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– This drill should be performed with a partner – Set up 3 markers 10m in front of your starting position at different angles and give a number […]

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