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Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag to Shoulder Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Squat Push Press
The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body.
Single Leg Squat
Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.
Shoulder Press
The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Ladder Drill: Two Feet in Each Rung
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Lunge Press
A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.
Sandbag Chest Pass Throw
Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power.
Sandbag Lunge Press Throw
Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power.
Sandbag Overhead Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
