Testing
Week 2
AFL GOAL UMPIRES
3 X 20 REPS
Band around wrists. Keeping elbow’s by side, drive wrists outwards and then down by side
Goal to squeeze shoulder blades together
EXTERNAL ROTATION ECCENTRICS – INTERNAL ROTATION ECCENTRICS
3×10 REPS EACH SIDE
Hold arm by side with elbow at 90deg. Walk out from band keeping arm in same position.
Slowly with control let the band pull arm back into position toward the band.
Walk back into starting position and then reset and repeat.
Sharapova’s
2×15 Reps
With band around wrists, facing the wall and arms pushing into wall
Drive arm upward and outward and then repeat on other side.
Repeat 3 x up and then 3 x down – then repeat 15 times.
PRONE Y RAISES
1 X 10 REPS
Lying face down on ground bring arms by side in W position.
Raise overhead creating a Y position and then lift off ground 2-5cm
Lower Body week 2
BEAR CRAWLS
2X10M REPS
Starting on all fours (hands and feet). Crawl out 10m and repeat 2 times.
Aim to keep torso stiff and move through arms and legs.
SLAM BALL SQUATS
2×10 REPS
Holding slam ball on chest. Squatting downward.
Focus on keep knee’s driving outwards when going down and keeping low back straight.
Goal to improve lower body strength
BANDED CRAB WALKS
2X15M
Place band around feet. Walk sideways driving leg outwards.
Remember to keep pelvis / hips from going up and down and think like a crab
DEAD BUGS
2×20 REPS
Lying on back, bring legs up off ground.
Slowly lower opposite arm and leg towards the ground whilst maintaining contact through the low back on the ground.
Goal is to improve torso stiffness and control
WEEK 3
GOAL UMPIRES
3×12 REPS
Band around wrists. Keeping elbow’s by side, drive wrists outwards and then down by side
Goal to squeeze shoulder blades together
SHARAPOVA’S
3×12 REPS
With band around wrists, facing the wall and arms pushing into wall
Drive arm upward and outward and then repeat on other side.
Repeat 3 x up and then 3 x down – then repeat 15 times.
BANDED ER/IR ECCENTRICS
3×10 REPS E/S
Hold arm by side with elbow at 90deg. Walk out from band keeping arm in same position.
Slowly with control let the band pull arm back into position toward the band.
Walk back into starting position and then reset and repeat.
BANDED FACEPULLS
3×12 REPS
Place band high on bar, grip hands wide on band and pull band toward face.
Ensure you keep your elbows high and squeeze through shoulder blades.
WEEK 3 – LOWER BODY
GOAL UMPIRES
3×12 REPS
Holding slam ball on chest. Squatting downward then push ball outwards maintaining balance.
Focus on keep knee’s driving outwards when going down and keeping low back straight.
Goal to improve lower body strength
BANDED FACEPULLS
3X15M REPS
Take one foot out in front, taking back knee downward without touching the ground.
Repeat with alternating the opposite leg forward.
Focus on keeping your torso up right and front knee outward.
BANDED PALLOFF PRESS
3×10 REPS (EACH SIDE)
Face perpendicular to the band and hold it on chest with tension.
Push band out in front of body and maintain torso stiffness / control.
Repeat on both sides.
SQUAT THRUSTER
2×20 REPS
Holding slam ball on chest. Squatting downward. Drive ball above head and then slam ball into ground
Focus on keep knee’s driving outwards when going down and keeping low back straight.
Goal to improve lower body strength
WEEK 4
AFL GOAL UMPIRES
2×20
Band around wrists. Keeping elbow’s by side, drive wrists outwards and then down by side
Goal to squeeze shoulder blades together
BANDED ER/IR ECCENTRICS
3×20
Hold arm by side with elbow at 90deg. Walk out from band keeping arm in same position.
Slowly with control let the band pull arm back into position toward the band.
Walk back into starting position and then reset and repeat.
BANDED W’S – Y’S
3×10
Back up against wall with band around wrists. Place arms at 90deg to torso, pull tension onto band.
Move arms from a W position to overhead into a Y position.
Control shoulder and torso position when overhead.
BANDED FACE PULLS
3×15
Place band high on bar, grip hands wide on band and pull band toward face.
Ensure you keep your elbows high and squeeze through shoulder blades.
WEEK 4 – LOWER BODY
SQUAT SLAM
3×12 REPS
Holding slam ball on chest. Squatting downward.
Focus on keep knee’s driving outwards when going down and keeping low back straight.
Goal to improve lower body strength
WALKING LUNGE ROTATION
3X15M REPS
Take one foot out in front, taking back knee downward without touching the ground. Twist through upper body when in the down position.
Repeat with alternating the opposite leg forward and torso twists.
Focus on keeping your torso up right and front knee outward.
SLAM BALL SQUAT TO CHEST PASS WITH PARTNER
3×10 REPS
Holding slam ball on chest. Squatting downward, stand up and push ball to partner. Partner catches ball and then repeats movement.
Focus on keep knee’s driving outwards when going down and keeping low back straight.
Goal to improve lower body strength
BANDED FACE PULLS
3×10 REPS EACH SIDE
Kneel down facing perpendicular to the band and hold it on chest with tension. Push band out in front and then press overhead.
Maintain torso stiffness / control and repeat on both sides.
