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 coordination.
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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 (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 (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.
