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Touch Football Exercises

Sports Training Programs by the Pro

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

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Romanian Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Put a barbell in front of you on the ground and grab it using a pronated (palms […]

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Reverse Hypers

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Lower Back, Abs Equipment: Bench Exercise Description – Start lying on a bench on your chest, with your hips over end of bench and knees […]

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Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

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Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

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Military Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder, Triceps Equipment: Barbell Exercise Description – Start by standing with a bar place across your shoulders similar to the front squat – Lift the […]

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a rectangle at the distances specified in your training program – Starting in one […]

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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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