Coordination – Small warm up games using different balls to improve hand eye co-ordination
Flexibility – Foam Rolling, Stretching and Mobility to prepare the athletes for the session
Speed & Power- Acceleration, Deceleration Linear and Lateral Jumping and Sprinting techniques.
Strength – Full body strength program focusing on upper, lower and core strength.
Conditioning – Conditioning challenges using Bike, Rower, Skipping, Skii Erg to improve fitness.
Injury Reduction- Identify and correct weakness and imbalances.
Progression – Bronze, Silver & Gold Programs – Allows athletes to start and progress at a level appropriate for them.
Bronze – All new athletes start on the bronze program regardless of age or background. The bronze program aims to teach all athletes correct technique on all fundamental movement patterns with little load.
Silver – The silver program is a progression on the bronze where athletes are exposed to equipment such as barbells, kettlebells and dumbbells. The aim is to further build strength on the movement patterns developed in the Bronze program.
Gold- The gold program allows athletes to progress to some more advanced exercises such as learning how to Olympic lift and heavier barbell exercises. This program is for athletes who have shown great commitment to the silver program as well as displaying the physical and mental ability to complete the gold program.
