Nov – Dec KS4 EPP Programme
November – December KS4 EPP Programme
Theme: Multi-Directional Speed & Agility & Strength Development
Foam Roll – Issue areas: Quads/Glutes/Calves/Hamstrings
Activation:
Lateral Mini-Band Walk x 10m
Monster Walk x 10m
Hip Flexor Activation x 10/leg
Shoulder Taps x 10/arm
Movement Prep:
x 10 reps per exercise
Glute Bridge / Cook Hip Lift
Overhead Squat
Full Spiderman + Press UP
Forward Lunge
Side Lunge
1 Leg SLDL
1 Leg Squat
Jumping:
Leap & Stick (In Place) 1 x 5/leg
Leap & Stick (Linear) 1 x 5/leg
Leap & Stick (Lateral) 1 x 5/leg
Hop & Stick (In Place) 1 x 5/leg
Hop & Stick (Linear) 1 x 5/leg
Hop & Stick (Lateral) 1 x 5/leg inside & outside
Multi-directional Speed & Agility:
Week 1: Cutting
Lateral Shuffle x 3
Rehearsed Cut x 3
Random Cut x 3
Spin Cut x 3
Speed Cut x 3
Strength & Power Development:
Clean from Thigh 2 x 6
Squat or Deadlift variation
DB Bench Press or DB Overhead Press
Split Squat or RFE Split Squat
Feet elevated TRX Row or Pull Up
Year 10 = 3 x 10 reps
Year 11 = 3 x 6-8 reps
Plank Combo – Left, Right & Front
Skydiver (Prone AW – Scap Retractions)
Recovery:
Full Chain Glute
Hip Flexor Lunge Sequence
Prayer Stretch
Pec Stretch
3D Calf Stretch
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