Nov – Dec KS4 EPP Programme

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November – December KS4 EPP Programme

Theme: Multi-Directional Speed & Agility & Strength Development

Foam Roll – Issue areas: Quads/Glutes/Calves/Hamstrings

Activation:

Lateral Mini-Band Walk x 10m
Monster Walk x 10m
Hip Flexor Activation x 10/leg
Shoulder Taps x 10/arm

Movement Prep:

x 10 reps per exercise

Glute Bridge / Cook Hip Lift
Overhead Squat
Full Spiderman + Press UP
Forward Lunge
Side Lunge
1 Leg SLDL
1 Leg Squat

Jumping:

Leap & Stick (In Place) 1 x 5/leg
Leap & Stick (Linear)  1 x 5/leg
Leap & Stick (Lateral)  1 x 5/leg

Hop & Stick (In Place) 1 x 5/leg
Hop & Stick (Linear) 1 x 5/leg
Hop & Stick (Lateral) 1 x 5/leg inside & outside

Multi-directional Speed & Agility:

Week 1: Cutting

Lateral Shuffle x 3
Rehearsed Cut x 3
Random Cut x 3
Spin Cut x 3
Speed Cut x 3

Strength & Power Development:

Clean from Thigh 2 x 6
Squat or Deadlift variation
DB Bench Press or DB Overhead Press
Split Squat or RFE Split Squat
Feet elevated TRX Row or Pull Up

Year 10 = 3 x 10 reps
Year 11 = 3 x 6-8 reps

Plank Combo – Left, Right & Front
Skydiver (Prone AW – Scap Retractions)

Recovery:

Full Chain Glute
Hip Flexor Lunge Sequence
Prayer Stretch
Pec Stretch
3D Calf Stretch

 

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