POWER DEVELOPMENT SESSION

1. Age Group Suitable for all players aged 12 and over 2. Session Objectives A. To further develop players all round power B. To improve players balance and co-ordination 3. Equipment Required 2 Kettlebells, Barbell and discs

SAFETY CONSIDERATIONS 1. Complete a full risk assessment of playing area and all equipment to be used 2. Ensure a full first aid kit is available along with a trained first aider 3. Check all players for illness, injury and ensure correct training kit is being worn 4. Ensure session is conducted by a fully qualified coach or coaches with the correct ratio of staff to players 5. Ensure public liability insurance is in place and up to date prior to session 6. Please see full disclaimer at end of document 7. Complete a full Warm Up prior to beginning drills

POWER DEVELOPMENT SESSION Exercise 1 – Clean to Squat Sets = 3 Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Build all round power B. Develop mobility in hip

POWER DEVELOPMENT SESSION Exercise 2 – Split Snatch Sets = 2 per leg Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Build all round power B. Develop mobility in hip

POWER DEVELOPMENT SESSION Exercise 3 – One Legged Squat Snatch Sets = 2 per leg Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Build all round power B. Develop mobility in hip and balance

POWER DEVELOPMENT SESSION Exercise 4 – Weighted Split Lunges Sets = 2 Reps = 5 per leg Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and Calves B. Develop balance and co-ordination

POWER DEVELOPMENT SESSION Exercise 5 – Clean (Only to be completed if individual has completed sufficient supervised training and developed a proficient lifting technique) Sets = 2 Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Develop all over power B. Improve balance and co-ordination

POWER DEVELOPMENT SESSION Exercise 6 – Jerk (Only to be completed if individual has completed sufficient supervised training and developed a proficient lifting technique) Sets = 2 per leg Reps = 4 Work to Rest Ratio = 1 to 5 Resistance = 90% of 1RM Objective of Exercise A. Develop all over power B. Improve balance and co-ordination

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