Elite Sport Programme – Strength & Acceleration Technique

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Elite Sport Programme- Year 8 / Year 9

Programme Objectives: Increase whole body strength, develop acceleration technique

RAMP Warm Up – 6 minute target time

Acceleration

1) Wall drives  3 x 10 per leg

2) Seated Arm Drive 3 x 5 seconds

3) Resisted Acceleration 3 x 10m (partner or harness resisted

4) 15 m Maximal Acceleration (unresisted from a standing start)

Strength

1) Goblet Squat – 3 x 10 reps

2) Assisted Pull Up or TRX Row 3 x 10

3) MB Walking Lunge wit Rotation 3 x 8/leg

4) Press Up 3 x 10

Rest between sets = 60 seconds

Core

1) Single Leg Bridge

2) Plank combo – front, side x 2, reverse – 30 seconds each side

3) Skydivers (a.k.a. Prone AW)

 

 

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