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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

The back squat

Figure 12. The back squat.

Note here that the player is completing the exercise from the outside of the squat rack to show the complete movement (Figure 12). Normally, the exercise is completed inside the rack with the safety pins ensuring that the bar can fall/rest if the player struggles to complete the ascent. A squat rack is essential to complete this exercise especially when loading the bar with any significant load. By significant we mean a load placed on the actual bar. Your facility may not have such a rack and in this situation, the player may complete the back squat with the aid of a barbell stand and a spotter.

Here is a 6 step coaching approach the back squat:

  1. Squat under the bar and position the bar on the upper back ensuring a safe and strong grasp on the bar
  2. Moving upwards stabilise the bar on the back and step into a safe space with feet flared and at or slightly wider than shoulder width
  3. Squat to a predetermined depth with a strong upright torso
  4. Maintain control of the bar throughout the descent
  5. Ascend with control and after the prescribed repetition number
  6. Return the bar to the rack using a squat movement to place the bar onto the rack

Figure 13. Hex bar squat.

An alternative option for the S&C coach for the squat pattern should the player have issues with front or back squat technique is the hex bar squat. This exercise allows the player to complete the squat pattern without the bar resting on the upper back or on the front of the shoulders and some players find this exercise more convenient to complete.