UPPER BODY STRENGTH SESSION 1. 1.Age Group Suitable for all players aged 9 and over 2. Session...
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Transcript of UPPER BODY STRENGTH SESSION 1. 1.Age Group Suitable for all players aged 9 and over 2. Session...
UPPER BODY STRENGTH SESSION 1
UPPER BODY STRENGTH SESSION 1
1. Age GroupSuitable for all players aged 9 and over
2. Session ObjectivesA. To begin to develop players Upper Body StrengthB. To develop players technique and posture
3. Equipment Required1 Kettlebell/1 Box
UPPER BODY STRENGTH SESSION 1
• Exercise 1 – One Arm Shoulder Press
Sets = 2 per Arm
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = 80% of 1RM
Objective of ExerciseA. Build Strength in Shoulders/Upper Arm and Upper BackB. Engage Core muscles
UPPER BODY STRENGTH SESSION 1
• Exercise 2 – Shoulder Rotation/Extension
Sets = 2 per arm
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Light/Medium Resistance Band Objective of Exercise
A. Build strength in shoulders, upper arm, upper backand coreB. Develop mobility in hips
UPPER BODY STRENGTH SESSION 1
• Exercise 3 – Plyo Press Up
Sets = 3
Reps = 6
Work to Rest Ratio = 1 to 5
Resistance = Bodyweight
Objective of ExerciseA. Build strength in shoulders, upper back and neckB. Develop stability in hip area
UPPER BODY STRENGTH SESSION 1
• Exercise 4 – Plank on alternate arms and legs
Sets = 2
Reps = 4 Reps each 15 seconds per arm/leg
Work to Rest Ratio = 1 to 1
Resistance = 0 Objective of Exercise
A. Begin to develop core stabilityB. Begin to develop back, shoulder and arm strength
UPPER BODY STRENGTH SESSION 1
• Exercise 5 – Bent Forward Row
Sets = 2
Reps = 6 per arm
Work to Rest Ratio = 1 to 5
Resistance = 80%
Objective of ExerciseA. Build Strength in Upper Arm, shoulders and upper backB. Develop stability in core