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Rugby League Exercises

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Star Agility Drill

Sport: Rugby League, Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 10m square, with a fifth marker in the center – Starting at the marker in the middle sprint to […]

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Low Skips

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Skip forwards, keeping your body upright and toes up – Focus on an aggressive ground strike and maintaining a […]

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Leg Raises from bench

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Bench Exercise Description – Lie with your back flat on a bench and your legs extended in front of you off the end – […]

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Leg Cycles

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Start standing next to a wall – Pull the heel of the leg closest to the wall straight up, […]

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Lateral Box Step Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description – Standing to the side of a box, step up onto the box with the inside leg, and […]

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Hurdle Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility, Strength, Power Muscle Group: Hamstrings Equipment: Hurdle Exercise Description – Set up a row of hurdles or other small barriers, placing them a few feet apart – […]

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Hindu Push Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Shoulder Equipment: Nil Exercise Description – Start in push up position, drop your elbows and ‘scoop’ forwards by pushing your chest and hips along […]

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High Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – With a barbell on the floor close to the shins, take an overhand or hook grip […]

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Hanging Leg Raises

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Abs Equipment: Nil Exercise Description – Hang from a chin up bar with both arms extended at arms length in top of you using either […]

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Sumo Squats

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Hamstring Equipment: Exercise Description – Perform a squat with feet in a wide position – At the bottom position, shift your weight onto the right leg, […]

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