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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

Oblique hip raise

Figure 16. The oblique hip raise on bench.

Figure 16 displays the oblique hip raise which is completed from a supine position on a bench. The athlete slowly curls the spine segmentally until the hips are raised from the bench and then slowly returns the spine to a resting position on the bench. The aim is to raise the hips and flexed knees with active control using the abdominal musculature.

Figure 17. The hanging oblique hip raise.

Figure 17 displays the hanging oblique hip raise which is a progression from the bench oblique hip raise. This progression is completed from a pull-up bar or from a parallel or dip bar. The aim is to raise the hips and flexed knees with active control using the abdominal musculature. Note the player completes a cycle of 4 movements starting with hips and knees raised to the front and lowered then moving to a side curl and then to a frontal raise and then to the other side and so forth for the prescribed repetition number.