Practice set 4 involve using an Olympic weight lifting bar and performing tuning drills. The aim again is to improve rotational technique, core strength and co-ordination.

Drill 1 Olympic bar hang turns

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder width apart
  • Hold an Olympic bar across thighs
  • Make 3-5 rotational turns finishing in a controlled position
  • Repeat 3-5 times per set

Coaching points:

  • Ensure the Olympic bar stays parallel to the ground
  • Look down the line of the drill to ensure the movement is core
  • Use a light Olympic bar (7.5kg)

Drill 2 Olympic bar on shoulders

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder width apart
  • Hold an Olympic bar across shoulders
  • Make 3-5 rotational turns finishing in a controlled position
  • Repeat 3-5 times per set

Coaching points:

  • Ensure the Olympic bar stays parallel to the ground
  • Look down the line of the drill to ensure the movement is core
  • Use a light Olympic bar (7.5kg)

Drill 3 Offset bar on shoulders

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder width apart
  • Hold an Olympic bar offset across shoulders
  • Make 3-5 rotational turns finishing in a controlled position
  • Make sure athletes push in the double support phase
  • Repeat 3-5 times per set

Coaching points:

  • Ensure the Olympic bar stays parallel to the ground
  • Look down the line of the drill to ensure the movement is core
  • Use a light Olympic bar (7.5kg)

Drill 4 Power bag turns

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder width apart
  • Hold a power bag with both hands in front of the body
  • Make 3 rotational turns
  • Make sure athletes push in the double support phase
  • Release the power bag for height
  • Repeat 3-5 times per set

Coaching points:

  • The athlete should finish in a controlled position
  • Make sure the (right handed) athlete is pushing the power bag at the right foot touch down into each turn. i.e. the right side is pushing around the left foot.

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