Warming-up (RAISE)

Raise:

• Rope-skipping 300x

Activate & Mobilize:

• High knees
• Heel kicks
• Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick

Potentiate:

• Step lunges
• Squat jumps

Programme

Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise.

• Split Squat | 10-15kg | 2x 8 reps per side | Slowly down – fast up
• Romanian Deadlift | 25-35kg | 3x 8 reps | Slowly down – fast up, neutral spine, movement from the hips
• Kopenhagen Adductor  Plank| Bodyweight | 4x 20 seconds per side
• Front squat | 20-25kg | 3x 8 reps | Slowly down – fast up
• Barbell Squat Jump | 20-30kg | 3x 10 | Land back in squat position. Jump as high as possible.
• Kettle Bell Swing | 12-20kg | 3x 10 | Back straight, explosive hip movement
• Dumbbell Heel Raise (Calf Raise) | 2x 10kg | 3x 20 | Slowly down

Repeat 2x / week during season for 6 weeks, then switch to another programme.