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STRENGTH & POWER DRILLS FITFILE The development of strength and power relies on resistance training and involves exercising at various loads, modes, speeds, angles and frequencies. The combination of these variables dictates the outcome of the resistance programme. This Fitfile contains a collection of drills for you to choose from, focusing initially on strength drills and finishing with power drills. It is essential that players develop strength and core stability before progressing to power drills. Strength alone will enhance speed and jumping ability even before starting specific power training options. Consider all the training principles before starting a strength or power programme. THIS FITFILE IS NOT AN EXERCISE PRESCRIPTION This FitFile is not an exercise prescription but a list of drills that may be used to develop strength & power. We suggest that you progress slowly through the drills, adhering to the guidelines, and use light weights or just your body weight at first. Focus on technique and consult a weight lifting professional for guidance. BRACE THE ABDOMINALS DURING ALL DRILLS For all the drills in this FitFile you are encouraged to brace your abdominals. To do this, imagine you need to stop yourself from 'peeing' and 'scoop' the lower part of your stomach, below the navel, 'up and in' to activate the 'trans abs.' This does not need to be a maximal effort - to isolate this muscle it is better to apply a 2-3 out of 10 effort. Also contract your remaining abdominal muscles to achieve a 'full brace'and breathe normally. This will help stabilise your pelvis during the drills. WARM-UP THOROUGHLY BEFORE PERFORMING STRENGTH & POWER DRILLS AND ENSURE THAT THE SURFACE YOU USE IS FLAT AND FREE FROM OBSTACLES. © Better Rugby Coaching 2008. Fitness 4 Rugby and Better Rugby Coaching are part of the Newslette rPublishing Ltd. The author and Newsletter Publishing Ltd take no responsibility for injuries caused by attempting the exercises presented on this FitFile. Newsletter Publishing Ltd recommends that you always learn new exercises under the guidance of a professional and following consultation with your doctor or GP. Please read our Terms & Conditions at www.fitness4rugby.com. FITNESS 4 RUGBY The leading rugby fitness web site www.fitness4rugby.com

Template Strength & Power drills Date: 14/11/2005

1. ABDOMINAL CRUNCH - FEET FLAT

- Lie face up - Knees bent, feet on the floor, hands on thighs - Crunch forward, slide fingers to knees - Return shoulders to floor

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

2. ABDOMINAL CRUNCH - KNEES UP

- Lie face up, feet off the floor - Knees above hips, hands on ears - Keep legs still, crunch forward - Touch elbows on thighs - Return shoulders to floor

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

3. ABDOMINAL CRUNCH - MEDICINE BALL

- Lie on floor, knees bent, feet off the floor - Hold medicine ball overhead - Crunch forward, touch medicine ball on shins - Return shoulders to floor

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

www.proconditioning.com.au 4. BACK EXTENSION - STABILITY BALL

- Lie face down, hips on crest of stability ball - Feet secured on floor - Body relaxed over the ball - Hands on ears, slow extend torso to neutral - do not arch the lower back - Ankles, hips & shoulders to align

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

5. BACK EXTENSION -

- Secure feet at the ankles, hips supported - Hang forward over back extension bench, head down toward floor - Slowly extend torso - Ankle, hip, shoulder align at top of action - Avoid hyperextension

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

6. BENCH PRESS -

- Grip wider than shoulder width, bar directly above chest - Shoulder blades retracted - Upper back slightly arched - Lower bar to chest - Press bar directly toward the roof

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

7. BENCH PRESS - INCLINE

- Grip wider than shoulder width, bar directly above shoulders - Shoulder blades retracted - Upper back slightly arched - Lower bar to upper chest - Press bar directly toward the roof

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 8. BENCH PRESS - DUMBBELL

- Dumbbells positioned adjacent to shoulders - Shoulder blades retracted - Upper back slightly arched - Push dumbbells directly towards the roof - Lower dumbbells to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

9. BENCH PRESS - INCLINE DUMBBELL

- Dumbbells positioned adjacent to shoulders - Shoulder blades retracted - Upper back slightly arched - Press dumbbells directly toward the roof - Lower dumbbells to start position - Variation: Alternate arms

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

10. PUSH UP -

- Supported on hands & toes, body straight - Lower chest towards floor - Push up slowly

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

11. PUSH UP - MEDICINE BALL

- Hand(s) on medicine ball, toes on floor, body straight - Lower chest towards floor, push up slowly - Maintain posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 12. BENCH PULL -

- Grip shoulder width apart - Palms facing toward feet - Bar directly below shoulder - Pull bar in an arch toward abdomen - Chin, chest & legs maintain contact with the bench

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

13. BENCH PULL - DUMBBELL

- Dumbbells hang below shoulder - Palms facing toward feet - Pull dumbbells in an arch toward abdomen - Chin, chest & legs maintain contact with the bench

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

14. BENT OVER ROW -

- Grip barbell wider than shoulder width - Stand with knees slightly flexed, bend forward from the hips - Barbell rests on thighs just above the knees - Pull bar along thighs to abdomen - Barbell remains above feet - Shoulders forward of barbell

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

15. BENT OVER ROW - CABLE

- Stand with knees slightly flexed, bend forward from the hips - Line of pull of cable is perpendicular to torso - Pull cable to abdomen

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 16. BENT OVER ROW - SINGLE ARM

- Stand knees slightly flexed, bend forward from the hips - Line of pull of cable is perpendicular to torso - Keep shoulders square, pull cable to hip - Maintain posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

17. BENT OVER ROW - SINGLE ARM ROTATION

- Stand knees slightly flexed, bend forward from the hips - Line of pull of cable is perpendicular to torso - Rotate torso in accordance with pull of the cable - Pull cable to hip & rotate torso - Maintain posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

18. BICEP CURL - CABLE

- Stand facing low cable - Grip the cable, palms up - Curl cable toward shoulder - Maintain posture throughout - Variation: Alternate arms

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

19. CALF RAISE - SINGLE LEG

- Stand on one leg, toes on edge of box - Ankle hanging below toes - Hold something for support - Lift & lower body by extending the ankle of the stance leg - Maintain an upright posture throughout

Complete 3 sets of 12 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 20. CALF RAISE - SINGLE LEG DUMBBELL

- Stand on one leg, toes on edge of box - Ankle hanging below toes - Hold dumbbell in hand of stance leg for added resistance - Hold something for support with other hand - Lift & lower body by extending the ankle of the stance leg - Maintain an upright posture throughout

Complete 3 sets of 12 repetitions. Rest 60 seconds between sets.

21. CHIN UP -

- Grip high bar slightly wider than shoulder width - Palms face forward - From full hang, pull chin over bar

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

22. CHIN UP - REVERSE GRIP

- Grip high bar slightly narrower than shoulder width - Palms face backward - From full hang, pull chin over bar

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

23. DIPS - BOX

- Hands on edge of bench - Body weight partially supported on feet - Maintain vertical torso position - Lower body until upper arm is parallel to floor - Extend elbows, return to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 24. DIPS - PARALLEL BARS

- Body weight supported on arms - Elbows extended - Maintain vertical torso position - Lower body until upper arm is parallel to floor - Extend elbows, return to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

25. FLY - FLAT BENCH

- Lie on bench, dumbbell in each hand - Start with dumbbells directly above shoulders - Arms slightly flexed, palms facing inward - Lower dumbbells laterally - Slightly arch upper back, feel stretch across chest - Lift dumbbells back to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

26. FRONT RAISE - DUMBBELL

- Shoulder width stance - Dumbbells held in front of thighs - Palms facing thighs - Dumbbells are lifted to eye level - Maintain fixed posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

27. FRONT RAISE - CABLE

- Stand with back to low cable - Cable grip held in front of thigh - Palm facing thigh - Keep arm slightly bent lift to eye level - Maintain fixed posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 28. GLUTE HAMSTRING RAISE -

- Kneel, fix ankles & cushion knees - Shoulder, hip & knee in alignment - Resist gravity, slowly lower body toward floor - Lift back to start position - Depth of movement is governed by strength

Complete 3 sets of 5 repetitions. Rest 120 seconds between sets.

29. LAT PULLDOWN -

- Sit upright, look forward - Wider than shoulder width grip - Palms facing forward - Pull bar to chin - Return bar to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

30. LAT PULLDOWN - PARALLEL GRIP

- Sit upright, look forward - Palms facing inward - Pull bar to chin - Return to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

31. PULL UP - PALMS DOWN

- Lie under a bar - Grip wider than shoulder width, palms face downward - Maintain straight body position, heals contact the floor - From hanging position, pull chest toward bar

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 32. PULL UP - PALMS UP

- Lie under a bar - Grip wider than shoulder width, palms face upward - Maintain straight body position, heals contact the floor - From hanging position, pull chest toward bar

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

33. PULLDOWN - STRAIGHT ARM

- Split stance, arms extended to high cable - Shoulder width grip, arms straight - Palms facing downward - Pull bar to hips - return bar to start position - Maintain posture

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

34. ROW - SINGLE ARM

- One knee on bench, other foot on floor - One arm supports body weight on bench - Other hand holds dumbbell - Look forward, flatten spine - Pull dumbbell to hip

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

35. SEATED ROW -

- Sit on machine - Grasp handle, sit tall - Extend the legs - Pull handle to abdomen, retract shoulder blades - Maintain upright posture

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 36. LATERAL RAISE - CABLE

- Stand beside low cable - Grip cable in far hand - Palm facing toward leg - Pull cable laterally to shoulder height - Arm slightly flexed - Maintain posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

37. LATERAL RAISE - DUMBBELL

- Stand feet hip width apart - Dumbbells held in front of thighs - Palms facing inward - Lift dumbbells laterally to shoulder height - At top of action palms face downward - Maintain posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

38. LEG CURL - DOUBLE LEG - STABILITY BALL

- Lie on floor, heels on crest of stability ball - Hips extended - shoulders, hips, knees & ankles in alignment - Bend knees, roll ball to buttocks - Extend legs back to start position - Torso maintains a stable position throughout

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

39. LEG CURL - SINGLE LEG - STABILITY BALL

- Lie on floor, one heal on crest of stability ball - Other heel slightly above ball - Hips extended - shoulders, hips, knees & ankles align - Bend knee to roll ball to buttocks - Extend leg to return to start position - Ensure hips remain square with shoulders - Torso maintains a stable position throughout

Complete 3 sets of 8 repetitions. Rest 120 seconds between sets. www.proconditioning.com.au 40. LEG PRESS - DOUBLE LEG

- Feet & knees hip width apart - Control descent to 90 degree knee flexion - Return to start position by extending knees - Avoiding hyperextension knees - Maintain flat feet throughout

Complete 3 sets of 8 repetitions. Rest 120 seconds between sets.

41. LEG PRESS - SINGLE LEG

- Sit in leg press machine - Feet & knees hip width apart - Place one foot on the floor - Control descent to 90 degree knee flexion - Return to start position by extending knee Avoiding hyperextension of the knee - Maintain a flat foot throughout

Complete 3 sets of 8 repetitions. Rest 120 seconds between sets.

42. SQUAT - DUMBBELL

- Stand feet wider than hip width apart - Grip dumbbell in each hand - Push knees forward over toes & sit back toward heels until top of thigh is parallel to floor - Ascend by driving hips forward & shoulders towards the roof - Feet stay flat & lower back maintains normal curvature throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

43. SQUAT - BARBELL

- Stand feet wider than hip width apart - Barbell across back of shoulders - Push knees forward over toes & sit back toward heels until top of thigh is parallel to floor - Ascend by driving hips forward & shoulders towards the roof - Feet stay flat & lower back maintains normal curvature throughout

Complete 3 sets of 8 repetitions. Rest 120 seconds between sets. www.proconditioning.com.au 44. SQUAT - BARBELL - FRONT

- Stand feet wider than hip width apart - Barbell across front of shoulders - Upper arms parallel to floor - Push knees forward over toes & sit backward until top of thigh is parallel to floor - Ascend by driving hips forward & shoulders towards the roof - Feet stay flat & lower back maintains normal curvature throughout Complete 3 sets of 8 repetitions. Rest 120 seconds between sets.

45. SQUAT - STABILITY BALL

- Stand position ball between wall & low back - Feet hip width apart & positioned forward of hips - Arms by side - Descend until top of thighs are below parallel to floor - Ascend by driving shoulders directly toward the roof - Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

46. SQUAT - STABILITY BALL - DUMBBELL

- Stand, position ball between wall & low back - Feet hip width apart & positioned forward of hips - Grip dumbbell in each hand - Descend until top of thighs are below parallel to floor - Ascend by driving shoulders directly toward the roof - Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

47. SQUAT - SINGLE LEG

- Stand on one leg - Pushing knee forward over toe & sit backwards into a squat position - Ascend by driving hips forward & shoulders towards the roof - Foot stays flat on floor & lower back maintains normal curvature throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 48. STEP UP - DUMBBELL

- Select knee high box or lower - Stand in front of box with dumbbell in each hand - Place one foot onto box - Slowly step up onto the box - Step down with the same leg - Maintain upright posture & flat leading foot throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

49. STEP UP - LATERAL

- Select box, knee high or lower - Stand beside box with near foot on box - Slowly step up onto box - Lower to start position - Maintain upright posture & flat leading foot throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

50. LUNGE - DUMBBELL

- Feet hip width apart - Grip dumbbell in each hand - Take a large step forward, descend until leading thigh is parallel to floor - Return to start position by rapidly extending leading leg - Maintain upright posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

51. LUNGE - WALKING

- Feet hip width apart - Grip dumbbell in each hand - Take a large step forward, descend until leading thigh is parallel to floor - Push off the trailing leg & step forward onto the leading leg to the new start position - Maintain upright posture throughout Variations: Substitute dumbbells for a barbell or medicine ball Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 52. LUNGE - BARBELL

- Feet hip width apart - Bar positioned across back of shoulders - Take a large step forward, descend until leading thigh is parallel to floor - Return to start position by rapidly extending leading leg - Maintain upright posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

53. PULLOVER - DUMBBELL

- Lie face up on a bench, dumbbell held in both hands - Arms slightly bent, dumbbell above shoulders - With upper back slightly arched, take dumbbell back overhead - Return dumbbell to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

54. REVERSE FLY - BENT OVER

- Stand dumbbell in each hand, palms facing inward - Slightly flex knees, bend forward from hips - Hands in front of knees - Lift dumbbells laterally, pause at top of action - Return dumbbells to start position - Keep arms slightly bent & torso stable throughout

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

55. REVERSE FLY - LYING

- Lie face down on a high bench - Dumbbells hang below shoulder - Palms facing each other - Lift dumbbells laterally until level with shoulder - Pause at top of action - Slowly lower back to start position

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 56. SHOULDER PRESS - BARBELL

- Stand grip barbell wider than shoulder width - Hold barbell across front of shoulders - Knees & hips slightly flexed - Press barbell overhead - Elbows remain directly under hands throughout the movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

57. SHOULDER PRESS - DUMBBELL

- Stand with a dumbbell in each hand - Position dumbbells adjacent to shoulders, palms facing forward - Knees & hips slightly flexed - Press dumbbells overhead - Elbows remain directly under hands throughout the movement - Slowly lower dumbbells back to start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

58. SPLIT SQUAT - DUMBBELL

- Feet hip width apart, long split stance - Grip dumbbell in each hand - Descend until leading thigh is parallel to floor - Ascend by pushing shoulders towards the roof - Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

59. SPLIT SQUAT - OVERHEAD - MEDICINE BALL

- Long split stance - Medicine ball above head - Descend until leading thigh is parallel to floor - Ascend back to start position - Keep ball above head & maintain upright posture throughout

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 60. SPLIT SQUAT - BENCH

- Long split stance, rear foot elevated on bench - Grip dumbbell in each hand - Descend until leading thigh is parallel to floor - Ascend back to the start position - Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 120 seconds between sets.

61. TORSO ROTATIONS - CABLE

- Stand beside shoulder height cable - Slightly flex knees & hips - Grip cable in both hands - Fix hips in position & rotate torso - Upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

62. TORSO ROTATIONS - CABLE - HIGH TO LOW

- Stand beside high cable - Slightly flex knees & hips - Grip cable in both hands - Fix hips in position - Rotate torso while pulling cable from high to low - Upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

63. TORSO ROTATIONS - CABLE - LOW TO HIGH

- Stand beside low cable - Slightly flex knees & hips - Grip cable in both hands - Fix hips in position - Rotate torso while pulling cable from low to high - Upright posture throughout movement

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. www.proconditioning.com.au 64. UPRIGHT ROW - BARBELL

- Stand, barbell held with a narrow grip - Barbell resting on front of thighs - Pull barbell to the upper chest - Aim to get elbows level with ears - Slowly lower barbell back to the start position

Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

65. CHEST THROW - SEATED

- Sit with back support - Feet firmly on the floor - Hold medicine ball in both hands - Throw ball from chest - Aim for maximal speed off chest

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

66. CHEST THROW - LYING

- Lie on the floor - Hold medicine ball in both hands on chest - Throw ball for height, aim for maximal speed off chest - Partner catches ball & drops toward chest

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

67. BENCH THROW - SMITH MACHINE

- Grip wider than shoulder width, bar directly above chest - Shoulder blades retracted - Upper back slightly arched - Lower bar to chest - Throw the bar for maximum height - Catch bar on descent - Safety: Set stoppers in place to catch bar

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets. www.proconditioning.com.au 68. CLEAN - HANG

- Setup - Stand with barbell resting on thighs, slightly flex knees, bend forward from the hips until barbell rests on thighs just above the knees, shoulders forward of bar, head looking forward - Lift - Thrust shoulders upward and hips forward, shoulders shrug as the hips & knees extend - Catch - Elbows flex to allow barbell to continue to rise upward, drop under the bar into a partial squat position - Bar catches across front of the shoulders, stand to finish Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

69. CLEAN - POWER

- Setup - Feet flat on floor, shins touch bar, normal spinal curvatures, shoulders forward of bar, grip wider than knees, head looking forward - Lift barbell slowly off the floor, from below the knee thrust shoulders upward and hips forward, shoulders shrug as the hips & knees extend - Catch - Elbows flex to allow barbell to continue to rise upward. Drop under the bar into a partial squat position, bar catches across front of the shoulders, stand to finish Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

70. CLEAN - PULL

- Setup - Feet flat on floor, shins touch bar, normal spinal curvatures, shoulders forward of bar, grip wider than knees, head looking forward - Lift barbell slowly off the floor, from below the knee thrust shoulders upward and hips forward - Shoulders shrug as the hips & knees extend - Arms remain straight throughout movement

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

71. JERK - POWER

- Setup - Stand with bar positioned across back of shoulders, feet slightly wider than hip width - Dip into a shallow squat position then rapidly extend the legs in a jumping action to accelerate the barbell upward - Catch - Drop into a partial squat position under the bar, lockout arms with barbell above head, stand to finish - Lower barbell back to the shoulders & repeat

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets. www.proconditioning.com.au 72. JERK - SPLIT

- Setup - Stand with bar positioned across back of shoulders, feet slightly wider than hip width - Dip into a shallow squat position then rapidly extend the legs in a jumping action to accelerate the barbell upward - Catch - Drop into a lunge position under the bar, lockout arms with barbell above head - Recovery - Step front foot, then rear foot, back to middle of stance - Lower barbell back to the shoulders & repeat Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

73. PUSH PRESS -

- Setup - Stand with barbell positioned across back of shoulders, feet slightly wider than hip width - Dip into a shallow squat position then rapidly extend the legs in a jumping action to accelerate the barbell upward - Catch bar overhead with straight arms & straight legs - Lower barbell back to the shoulders & repeat

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

74. PUSH UP - BOX DROP

- Push up position - Hands on separate low boxes, toes on floor - Drop hands off boxes to land on floor - Push up powerfully, land with hands back on boxes

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

75. SNATCH - POWER

- Setup - Feet flat on floor, shins touch bar, normal spinal curvatures, shoulders forward of bar, wide grip, head looking forward - Lift barbell slowly off the floor, keep shoulders over the bar - From below the knee, thrust shoulders upward & hips forward, shrug shoulders as hips & knees extend - Catch - Flex elbows to allow the barbell to continue to rise upward, drop under the bar into a partial squat position - Lockout arms with hands above shoulders, stand to finish Complete 3 sets of 5 repetitions. Rest 180 seconds between sets. www.proconditioning.com.au 76. SPLIT JUMP - DUMBBELL

- Feet, hip width apart in long split stance - Dumbbell in each hand - Descend rapidly into split squat position - Immediately jump for height - Land with stance reversed, immediately jump again - Maintain upright torso throughout

Complete 3 sets of 5 repetitions. Rest 180 seconds between sets.

77. STEP UP JUMPS - DUMBBELL

- Select knee high box or lower - Stand in front of box, one foot on top of box - Extend step up leg rapidly, jumping for height - Land with the other foot on the box - Repeat the action aiming to jump for maximum height

Complete 3 sets of 6 repetitions. Rest 180 seconds between sets.

www.proconditioning.com.au