FITNESS, AGILITY AND STRENGTH

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Julie

DESCRIPTION

  1. 40 sec sprints 20 sec rest x5
  2. 20 sec sprints 40 sec rest x5
  3. Change of direction: 7 cones are set up in a zig-zag on the court, players have to do short sharp sprints through each cone using explosive movements pushing off the outside foot. (2min circuit)
  4. Upper body arms and core: Players are to do push-ups (girl ones) x5 sit up on knees lift arms in straight line rotate in circle for 30 sec then go back to push-ups (repeat 5 times)
  5. The Plank, 30 sec, 60 sec & 90 sec
  6. Legs and Plyometrics: Players are to do frog jumps from back line to centre circle x5, they are then to do frog jumps on each leg to centre circle x3
  7. Squat and fast feet whilst in the squat position then relax x5
  8. Precision Passing and Cone Sprints:
  9. The Players are to grab a ball and face a wall they are then to turn side on to the wall throw the ball up catch it then throw it at the wall and catch it, improving each week. The player is then to face the wall stand on one leg and do short passes and catching it each time. Pictured in Diagram A, Player is to sprint to each cone and shuffling back to the middle cone each time.
  10. As Pictured in diagram B each player is to run in a clocklike direction using short sharp bursts of movement moving out to each cone (1min circuit)

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