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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Planning the gym-based programme

Bridge variations

Figure 8. The bridge on heels.

We provide a selection of bridge exercises here and the S&C coach may wish to select one of the glute activation exercises demonstrated. Many options exist for developing glute activation and pelvic stability. The first is the bridge on heels where the player focuses on contracting the gluteal muscles (Figure 8 above).

In addition, the player has the option of cueing greater glute activation using a band which is wrapped over the waist (Figure 9).

Figure 9. The bridge with band about waist.

The single leg bridge with the ball is used to cue the player to tuck the flexed hip and knee into the torso. This is another progression and involves a greater single leg bridge challenge compared to the double leg bridge (Figure 10).

Figure 10. Single leg bridge with ball.

The second unit during this 8-week programme is presented in Table 3 below.

Exercise
Reps x sets
Comment
Power clean

6-4 x 2-3 sets

Explosive clean from mid-thigh position

Back squat

8-4 x 2-3 sets

Controlled descent and explosive ascent

Dumbbell curl and press

1-8 x 2-3 sets

Standing or sitting - ensure controlled movement throughout

Drop jump

4-8 x 2-3 sets

Landing mechanics are important - see progressions

Oblique hip raise

6-12 x 2-3 sets

Slow controlled execution

Single leg deadlift

4-8 x 3 sets

Ensure controlled and balanced execution

Medicine ball partner throw

6-15 x 3 sets

Select throw that mimics sport action

Table 3. Unit 2 of the 8-week programme.

The order of exercise in Unit 2 is determined such that the most demanding lifts that includes the power clean and the back squat are placed early in the routine. The S&C coach may decide to use a superset format in this unit, if greater intensity needs to be created. For example, the oblique hip raise may be completed directly after the drop jump.