U16

PRE & IN-SEASON

STRENGTH AND CONDITIONING

PROGRAM

The aim of this programme is to educate and empower each player and/or coach regarding

strength training and conditioning. No player can expect to compete at a high level if he is

not well conditioned. It is essential for players that when they reach 16 years of age, that

they start strength training. Parents and coaches often ask if strength training will slow

down (stunt) growth. There is no scientific evidence to show that weight training or strength

exercises stunt or slow growth rates. In fact there is evidence to show that there are positive

effects of weight training and that it is both safe and beneficial if performed properly. In

addition strength training helps prevent serious injury.

This programme is only suitable for those boys who are under the age of 16. Photos are provided for each exercise to help with technique, but players need to be guided through the programme by a suitably qualified person (e.g. Biokineticist). Players should remember to follow all of the prescribed safety guidelines.

“The SSISA exists to optimise the sporting performance and health of all South

Africans through the execution, dissemination and application of Science.”

INTRODUCTION

Waiver and Release of Liability

(Read Carefully before performing any one of the prescribed programmes)

I understand that there are risks involved in participating in any exercise program contained

within this manual. In consideration for being allowed to utilize the information in this

manual, I agree that I will assume the risk and full responsibility for determining the need

for medical clearance from my physician and obtaining such clearance. I agree to waive and

release any and all claims, suits, or related causes of action against the Discovery High

Performance Centre and the Sports Science Institute of South Africa, from any loss, damage,

illness or injury that I may suffer or endure when participating in the sports specific

programme contained herein.

Rugby Literature Review

Why is strength and conditioning important for rugby?

Rugby is a popular team sport enjoyed by many individuals around the world at amateur,

semi-professional, and professional levels 1. Rugby is an intermittent, high intensity collision

sport with short recovery periods, interspersed over an 80 minute period 3.

Due to these high physical demands, players require a significant amount of strength and

conditioning. Certain characteristics, become increasingly developed as the level of

competition increases, and are all considered to be important for modern era rugby players 1,5,6,7. A high degree of muscular strength and power is required in order to effectively

perform the tackling, lifting, pushing, and pulling tasks that occur during a match. Superior

speed and agility allows players to rapidly accelerate, decelerate, and change direction in

order to effectively position themselves in attack and defence 4. Finally, rugby players are

expected to produce repeated muscle contractions over the entire duration of a match

without showing signs of fatigue and impaired performance. Players that possess superior

muscle endurance are more resistant to fatigue, and therefore less likely to experience

decrements in performance and technique 3. This is of noteworthy importance, as Gabbet

(2008) states that players with a low maximal aerobic capacity are at an increased risk of

sustaining tackle-related injuries, due to the fact that fatigue resulted in progressive

reductions in tackling technique. The study concludes by suggesting that a high aerobic

fitness level may therefore protect against fatigue-related tackling injuries in rugby players.

It is therefore plausible to assume those players who are bigger, faster, stronger, and of

superior aerobic fitness, tend to have an advantage over smaller and less powerful

opponents in the modern era of professional rugby 8. Therefore to perform at a high level

and be able to cope with the physicality of the modern game players need to train to

become stronger, bigger and faster, while being able to resist the fatigue arising from short

duration high intensity activity. It is increasingly difficult for players without these

characteristics to successfully compete at the highest levels where the physical demand of

the game has increased.

Players therefore need to ensure that they spend quality time on strength and conditioning

as part of their overall preparation for rugby, with structured resistance training for

hypertrophy, strength, power, aerobic and anaerobic conditioning, as well as speed training

that occurs in conjunction with the skill-based team sessions 2. Furthermore, these training

programmes should address each position specifically.

LITERATURE REVIEW

1. Morgan PJ & Callister R. Effects of a preseason intervention on anthropometric characteristics of semiprofessional rugby league players. Journal of strength and conditioning research. (2011): 25(2)/432–440

2. Smart DJ & Gill ND. Effects of an off-season conditioning program on the physical

characteristics of adolescent rugby union players. Journal of strength and conditioning research. (2013): 27(3)/708–717

3. Gabbet TJ. Influence of fatigue on tackling technique in rugby league players. Journal

of strength and conditioning research. (2008): 22(2)/625–632 4. Gabbet TJ. Performance changes following a field conditioning program in junior and

senior rugby league players. Journal of strength and conditioning research. (2006): 20(1), 215–221

5. Gabbet TJ, Johns J, Riemann M. Performance changes following training in junior

rugby league players. Journal of strength and conditioning research. (2008): 22(3)/910–917

6. Duthie G, Pyne D, Hooper S. Applied physiology and game analysis of rugby union.

Sports Medicine. Springer; 2003;33(13):973–91. 7. Posthumus M. Physcial conditioning for rugby - an evidence based review. SARU,

editor. Cape Town : SARU; 2009 Mar pp. 1–16. 8. Gabbett TJ. A comparison of physiological and anthropometric characteristics among

playing positions in sub-elite rugby league players. Journal of Sports Sciences. 2006 Dec;24(12):1273–80.

IS RESISTANCE TRAINING SAFE FOR U/16 BOYS?

The National Strength and Conditioning Association (NSCA) is the authoritative body

governing strength and conditioning. The NSCA has recently released a position statement

confirming that resistance training for the youth can safely improve the conditioning and

strength of the individual.

The position statement provides the following guidelines:

A properly designed and supervised resistance training program can:

Be completed relatively safely for youth.

Enhance the muscular strength and power of youth.

Improve the cardiovascular risk profile of youth.

Improve motor skill performance and may contribute to enhanced sports

performance of youth.

Increase a young athlete’s resistance to sports related injuries.

Help improve the psychosocial well being of youth.

Help promote and develop proper exercise habits during childhood and adolescence.

Youth resistance training, if done under the correct guidelines and properly designed, can

have positive effects on health and performance.

Adapted from:

Faigenbaum.A.D.,Kramer.W.J., Blimkie.C., Jeffreys.I., Micheli.L.J., Nitka.M., Rowland.T.W.

Youth resistance training: updated position statement paper from the national strength and

conditioning association. Journal of Strength and Conditioning

Research;2009.23(Supplement 5)/S60-S79.

STRENGTH & CONDITIONING FOR U/16 RUGBY PLAYERS

Warm up:

Always warm up prior to beginning your strength training session. Your warm up

should be 10 minutes and may consist of the following activities: Skipping, running

on the spot, cycling, stepping machine, and jogging, joint rotations.

Dynamic stretching:

The warm up should include dynamic stretching. During dynamic stretching, the limb

is moved (usually rapidly) to the end of its ROM where the stretch sensation is felt,

either passively by the clinician or actively by the subjects themselves. The aim is to

mimic the movement that the muscle will perform during the game or in the

exercise, and in this manner preparing the muscle for the demands that will be

placed upon the muscle in the game or exercise.

Dynamic stretching is not used to increase long term range of motion but rather to

prepare the muscles for the up and coming sporting activity.

Static stretching:

The cool down session would comprise mainly of static stretching. Static (also

referred to as slow or passive stretching) is the most common method of stretching

that is used by athletes, coaches and therapists. Static stretching is characterised by

the limb being moved slowly and gently to the end of its available ROM, in order to

obtain a stretch sensation in the tissues. Static stretching is used as a recovery

technique in order to improve and maintain joint mobility, aid in the prevention of

blood pooling and assists in returning the body to its functioning state.

THE IMPORTANCE OF WARM UPS

STATIC STRETCHES EXERCISE SETS TIME

CALF

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

HIP FLEXOR + QUADRICEP

1

15- 30 sec

GROIN

1

15- 30 sec

PIRIFORMIS

1

15- 30 sec

LAT STRETCH

1

15- 30 sec

CHEST

1

15- 30 sec

LOWER BACK

1

15- 30 sec

TRICEP

1

15- 30 sec

NECK

1

15- 30 sec

DYNAMIC STRETCHES EXERCISE SETS TIME

CALVES

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

ABDUCTORS & ADDUCTORS

1

15- 30 sec

GROIN

1

15- 30 sec

CHEST

1

15- 30 sec

SELF MYOFASCIAL RELEASE (Lower Body)

EXERCISE

SMR or ‘Foam rolling’ should be performed prior to training. Each

movement should be performed for the duration of 20s. The

movement should be held for an additional 10s on ‘trigger points’.

SETS TIME

LOWER BACK

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

ITB

1

15- 30 sec

QUADRICEPS

1

15- 30 sec

GLUTES

1

15- 30 sec

CALVES

1

15- 30 sec

SELF MYOFASCIAL RELEASE (Upper Body)

EXERCISE

SMR or ‘Foam rolling’ should be performed prior to training.

Each movement should be performed for the duration of 20s.

The movement should be held for an additional 10s on

‘trigger points’.

SETS TIME

LOWER BACK

1

15- 30 sec

UPPER BACK

1

15- 30 sec

CERVICAL SPINE

1

15- 30 sec

SHOULDER

1

15- 30 sec

LATS

1

15- 30 sec

CHEST

1

15- 30 sec

How long should my rest period between sets be?

45 sec –90 sec for all exercises

How do I know how heavy my weights should be?

1. The number of repetitions determines how heavy the weight should be. 2. If 2 x 20 is prescribed then you should be able to complete 20 reps on your first set

and at least 15 reps on your last set. If you cannot reach at least 15 reps on your last set then the weight you are using is too heavy. If you can complete more than 25 reps on the last set the weight is to light and you need to increase the weight slightly.

3. All exercises are prescribed at a %RM. This means that you should use a weight that is at that prescribed % of your maximum weight. Thus if it says you should do 12 reps at 65% of you 1RM for Bench press. If you think your maximum weight for Bench press is 100kg then you will use 65kg for the 12 reps.

If a specific exercise causes pain then immediately decrease the amount of weight you are using. If this is not successful in reducing pain give the exercises a skip for one week. If the pain is still present after one week when retrying the exercise, then leave that specific exercise out of your routine and consult with a Biokineticist.

In order to ensure that you do not injure yourself always start of light and when you are comfortable with the exercise gradually increase the weight. You can look to increase your weight by 5 – 10% each week.

When picking up weights from the ground, you must bend the knees. DO NOT BEND WITH YOUR BACK.

Avoid the following exercises: military press behind the head, lat pull downs behind the head, weighted lumbar flexion.

GENERAL STRENGTH TRAINING GUIDELINES

The following strength and conditioning programme is designed specifically for rugby players that are 16 years or younger. The programme consists of 9 months worth of training. It is based on the Block periodization principle. Block periodization allows your body to be overloaded for a set period of time, which in this case is 3 weeks at a time then allows for supercompenstion (recovery and regeneration) to take place with a 1 week long rest week. Therefore each cycle is 4 weeks long. The off season prorgamme is packaged seperatly in this prorgamme series. This programme consists of 3 phases of training:

1. PRE-SEASON (JANUARY – FEBRUARY)

The pre season should be used to increase you anaerobic endurance and speed. You will also be focusing on trying to increase your maximum strength during this phase of training.

Sets 2 – 3 excluding a warm up set of 12 reps

Reps 6 – 10

2. IN SEASON (MARCH – AUGUST) During the in season phase of training you will focus on maintaining your gain physical capacity with

full body sessions.

Sets 3

Reps 12

3. ACTIVE REST & RECOVERY (SEPTEMBER)

Here you should do very little training, and if you have any injury worries to have these sorted out

prior to starting any off season training.

Months Sept October

December January February

March August

Phase Active Rest Off Season Pre Season In Season

Sets & reps

No – training Rehabilitation

Sets 2 – 4 x Reps 6 – 12 Sets 2-3 x Reps 6 -10 Sets 3 x Reps 12

Training Goals

Rest & Recovery

Hypertrophy, Strength, aerobic fitness

Pure Strength, Power, speed, anaerobic

endurance Maintenance

Peaking Volume Intensity

PERIODIZED STRENGTH TRAINING FOR A RUGBY SEASON

* REPETITIONS AND INTENSITY TO BE COMPLETED FOR THIS PHASE JANUARY FEBURARY Week 1 and 2; 12,8,6,6 (65; 75; 80; 80% 1RM) WEEK 5 & 6: 12, 12, 8, 8 (65; 65; 75; 75% 1RM) Week 3; 12,6,6,6 (65; 80; 80; 80% 1RM) WEEK 7: 12,12,12,12 (65; 65; 65; 65% 1RM) Week 4; Rest WEEK 8: Rest

* REPETITIONS AND INTENSITY TO BE COMPLETED FOR THIS PHASE

March to September 3 x 12

DAY JANUARY FEBRUARY

Monday Legs 1 &

2000m Row on level 10 @ 2 min per 500m

Metabolic circuit 1 200m row max effort rest 30

sec x 5 Tuesday Session 2 - Interval Session 1 – Speed Endurance Wednesday Metabolic circuit 2 Metabolic circuit4 Thursday Session 3 – Interval Legs 1 Friday Metabolic circuit3 Session 2 – Intervals Saturday Session 1 – Speed Endurance Metabolic circuit 3/4

Sunday Rest Rest

DAY MARCH – AUGUST

Match Day Rugby Match

Match Day + 1 REST

Match Day + 2 Core Session + Rugby Practise

Match Day + 3 Full Body 1

Match Day + 4 Rugby Practise

Match Day + 5 Full Body 2

Match Day + 6 REST

PRE SEASON STRENGTH & CONDITIONING PROGRAMME

IN SEASON STRENGTH & CONDITIONING PROGRAMME

LEGS 1

Exercise Sets & Reps % RM

LEG PRESS

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

CABLE ABDUCTION

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

CABLE ADDUCTION

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

SINGLE LEG EXTENSION

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

HAMSTRING CURL ON PEZZI BALL

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

BW

SEATED CALVE RAISES

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

STEP UP WITH DUMBELL

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

SQUAT

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

STANDING CALVE RAISES

Week 1 and 2

12, 8, 6, 6

Week 3: 12, 6, 6, 6

Week 4: Rest

Week 5 and 6:

12, 12, 8, 8

Week 7: 12, 12, 12, 12

Week 8 : Rest

(65; 75; 80; 80)

(65; 80; 80; 80)

(65; 65; 75; 75)

(65; 65; 65; 65)

The metabolic circuit is designed in order to create a high intensity training session by combining

dynamic multi-joint exercises which are performed in a rotation fashion. All the metabolic circuits

include resistance training as well as cardiovascular training, specifically the anaerobic system.

Perform each metabolic circuit as prescribed in terms of sets, reps and % 1RM. For example,

metabolic circuit 1 should be performed as such; 10 reps of bench press, immediately moving onto

10 reps of squat with plate raises, 10 reps of squat thrusts, 10 reps of box jumps, and then finish the

first set with 500m rowing, aiming to complete it as quickly as possible. Repeat that sequence for

another 2 sets, with 5 minutes rest between each set.

The same applies for the other metabolic circuits in terms of how to perform them.

METABOLIC CIRUIT 1 Exercise Sets & Reps % RM

BENCH PRESS

3 X 10 reps 65;65;70

SQUAT WITH PLATE RAISE

3 X 10 reps 65;65;70

SQUAT THRUSTS

3 X 10 reps 65;65;70

METABOLIC CIRCUITS

BOX JUMPS

3 X 10 reps 65;65;70

ROWING

500M 100%

METABOLIC CIRCUIT 2 Exercise Sets & Reps % RM

WALKING BARBELL LUNGES

3 X 10 reps 65;65;70

MEDICINE BALL PLYOMETRIC PUSH UP

3 X 10 reps BW

STANDUP SHOULDER PRESS 3 X 10 reps 65;65;70

PULL UPS (UNDERHAND GRIP)

3 X 10 reps BW

REVERSE CABLE WOODCHOPPER

3 X 10 reps 65;65;70

10 x 20M SHUTTLES 3 X 10 Sub 50 seconds

METABOLIC CIRCUIT 3 Exercise Sets & Reps % RM

BENCH PRESS

3 X 4-6 reps 80;80;85

ONE ARM DUMBELL ROW

3 X 4-6 reps 80;80;85

SQUAT JUMPS WITH MB THROW

3 X 4-6 reps 80;80;85

LUNGE WITH ONE ARM PULL

3 X 4-6 reps 80;80;85

PUSH PULL AT CABLES

3 X 4-6 reps 80;80;85

CYCLE for 2 min at max effort 3 sets of 2 min >90 RPM level 6

METABOLIC CIRCUIT 4 Exercise Sets & Reps % RM

WIDE GRIP PULL UPS

3 X 4-6 reps BW

KNEELING MEDICINE BALL TOSS-PUSHUP -BURPEE

3 X 4-6 reps 80;80;85

LEG PRESS

3 X 4-6 reps 80;80;85

BOX JUMPS

3 X 4-6 reps 80;80;85

REPEATED SPRINTS 3 x 150m Sub 35 seconds

FULL BODY 1 Exercise Sets & Reps % RM

LEG PRESS

SUPERSET

STANDING CALVE RAISES

3 X 12

(65;65;65)

INCLINE CHEST PRESS

SUPERSET

SEATED BICEP CURLS

3 X 12

(65;65;65)

PRONE HAMSTRING CURLS

SUPERSET

GLUTE KICKBACK AGAINST RESISTANCE

3 X 12

(65;65;65)

ONE ARM ROW

SUPERSET

TRICEP PUSH DOWN

3 X 12

(65;65;65)

FULL BODY 2 Exercise Sets & Reps % RM

BENCH PRESS

SUPERSET

LOW PULLEY ROW

3 X 12

(65;65;65)

BARBELL SQUAT

SUPERSET

PEZZI BALL HAMSTRING CURL

3 X 12

(65;65;65)

DB SHOULDER PRESS

SUPERSET

SKULL CRUSHERS

3 X 12

(65;65;65)

BARBELL WALKING LUNGES

SUPERSET

GLUTE KICKBACK AGAINST RESISTANCE

3 X 12

(65;65;65)

This is an optional gym session in order to strengthen the core muscles.

CORE STABILITY TRAINING

Exercise Sets & Reps

% RM

PRONE ALTERNATE ARM- AND LEG RAISE ON BALL

2X10 BW

PRONE KNEE TUCKS ON BALL

2X10

BW

BRIDGE ON MAT

2X10

BW

HAMSTRING CURLS ON PEZZI BALL

2X10

BW

PLANK

The athlete is in the prone position supporting his body-weight on his elbows and toes. The lower abdominal muscles are contracted, with a slight posterior tilt in his pelvis creating a “flat” back.

2X30SEC BW

CORE STABILITY TRAINING

Exercise Sets & Reps % 1RM

WARM UP: Work between two lines of cones, 20m apart performing series of dynamic stretches [hamstring kicks, high knees, butt kicks, side shuffles, skip, backwards running] Dynamic movement drill: Start at cone 1, lying on your stomach. a) side shuffle from 1 – 3 and back. b) Straight line sprint from 1 -2. c) Backwards running from 2 – 3. Distances: 1 – 2: 5m 1 – 3: 10m 2 2 – 3: 11,2m 1 3

2 x 20 m

Complete 3 times

50-60%

80%

PHOSPHATE DECREMENT Set two cones 35m apart. The drill involves running the 35m distance as quickly as you can. Each run is allocated a 30 second time period, which includes the run time and rest before the next 35m distance is run. Repeat 8 times.

8 x 35m x 3 5 min rest between

each set

100%

FIELD 100’S DRILL Using the full length of the rugby field, start at the try line. Try line – 25m: 80% Try line – 50m: 85% Try line – 75m: 90% Try line – 100m: 100%

Complete 3 times 5 min rest between

each set

80;85;90;100

SESSION 1 / SPEED ENDURANCE

1

1

Exercise Sets & Reps % 1RM

WARM UP: Work between two lines of cones, 20m apart performing series of dynamic stretches [hamstring kicks, high knees, butt kicks, side shuffles, A skip, backwards running] Dynamic movement drill: Start at cone 1, lying on your stomach. a) side shuffle from 1 – 3 and back. b) Straight line sprint from 1 -2. c) Backwards running from 2 – 3. Distances: 1 – 2: 5m 1 – 3: 10m 2 2 – 3: 11,2m 1 3

2 x 20 m

Complete 3 times

50-60%

80%

20M SHUTTLES Mark out two lines of cones, 20m apart. a) Run 10 shuttles in under 50 seconds. b) Rest for 50 seconds. 20m

Complete 3 x 10 shuttles under 50

seconds.

From week 4 onwards, perform 4 x 10

shuttles under 50 seconds.

90%

ROWING INTERVAL SESSION 1

1000m ROWING (Warm up) <2:30 / 500m

Week 1-2 (Rest 45sec between sprints) 6 x 100m Sprints

Week 3-4 (Rest 40sec between sprints) 7 x 100m Sprints

Week 5-6 (Rest 30sec between sprints) 7 x 100m Sprints

Week 7-8 and beyond (Rest 30sec between sprints) 8 x 100m Sprints

SESSION 2 / INTERVAL SESSION

1

1

Perform each drill for 4 reps, resting for 30 seconds between each rep. The ladders should be about 2 – 4 m long. Perform each drill at high intensity, use your arms and maintain high knees. After each ladder walk slowly back and allow for total recovery.

Rest for 5 min then complete the following TABATA running session: NB: Ensure that you are adequately warmed up before starting this High Intensity Training (HIT) session. Set One: Working at 95% of maximum running pace; Perform 20 seconds work (running shuttles or in a straight line) rest for 10 seconds x 8 reps Do 4 minutes of low intensity passing and running Set Two: Working at 95% of maximum running pace; Perform 20 seconds work (running shuttles or in a straight line) rest for 10 seconds x 8 reps Do 4 Minutes of low intensity passing and running

LADDER DRILL #1: FAST FEET DRILL

High cadence, putting both feet in each space. Once out of ladder, accelerate over 10m

Concentrate on high knees L LLLLL accelerate R RRRRR 10M

LADDER DRILL #2: ONE LEG FAST ACTION

Left leg moves fast up and down into each space between rungs of ladder. Heel moves up under hamstring and recovers under hamstring when leg drops.

Right leg follows on the outside and helps maintain balance

Repeat with right leg in ladder and left leg outside ladder accelerate 10M

LADDER DRILL #3: ONE FOOT LATERALS

Using only one foot only, moving diagonally across the ladder. Repeat using other foot. 1 5 2 4 6 3 7 Facing this way

SESSION 3 / INTERVAL SESSION