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Fitness training
Women's dumbbell bench press
The dumbbell bench press is a fine alternative to the barbell version of the exercise.
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
The non supported dumbbell row
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
The Barbell Curl
The barbell curl is universally recognized as one of the main bicep building exercises.
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.
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 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 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 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 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.
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 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.
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
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.
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.
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.
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.
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.
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.
