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