1. Pre-Season and Strength Training By John O Brien and Tommy Stevenson

4. SCREEN Test Program Design Progression Apply Programme Progression Test Apply Results of Fitness Test MacroCycle

7. STRENGTH AND CONDITIONING FOR Workshop 8.01.2007 INTRODUCTION AND SCREENING WARM UP AND STRETCH EXERCISE DESCRIPTION SAFETY ASPECTS EXERCISE TECHNIQUES DEMONSTRATION COMMENCMENT OF CIRCUIT CLASS WITH MEDICINE BALL'S

8. LINEAR CIRCUIT 1. 1 1. Press Up 1. 2 1. Sit Up 1. 3 1. Step up 1. 4 1. Lying Hand Clap 1. 5 1. Back Extension 1. 6 1. Straddle Step 1. 7 1. Triceps Dip 1. 8 1. Oblique Curl 1. 9 1. Standing Vertical Jump 1. 1 0 1. Agility Run

9. POWER WORK 5 KG MEDICINE BALL 1 SINGLE ARM THROW 2 CHEST THROW 3 SQUAT POWER THROW 4 OVER HEAD POWER THROW 5 SEATED LEG POWER PUSH 6 SEATED LEG EXTENSION 7 BACK EXTENSION 8 OVER HEAD LYING POWER THROW 9 SEATED REVERSE THROW

10. MEDICINE CORE WORK BALL 1 BALANCE TWO HAND'S 2 RAISE LEG AND ALTERNATE 3SUPINE HEEL'S ON BALL BACKSIDE RAISED 4SUPINE ONE HEEL ON BALL OTHER LEG RAISED AND ALTERNATE 5SUPINE ONE HEEL ON BALL ARM'S RAISED 6 PRESS UP ON BALL 7 POWER PRESS UP 8 ONE HAND ON GROUND AND ONE ON BALL 9 PRESS UP ON BALL HAND'S ON GROUND FEET ON BALL 10 PRESS UP ON BALL HAND'S ON GROUND FEET ON BALL RAISE ONE LEG/ALTERNATE 11 LATERAL THROW AGAINST WALL/ALTERNATE 12 HIGH CATCH AGAINST WALL

11. 2 KG DUMB BELL WORKOUT STATIC CIRCUIT 1 LUNGE POSITION/ALTERNATE LEG'S 2 LATERAL RAISE 3 UPRIGHT ROW 4 CHEST PRESS 5 BENT OVER ROW 6 TRICEP EXTENSION 7 SHOULDER PRESS 8 FRONTAL RAISE 9 FOREARM ROTATION

12. SWISS BALL WORKOUT 1 SEATED POSITION/RAISE LEG AND ALTERNATE 2 RAISE OPPOSITE ARM AND LEG 3 SUPINE POSITION RAISE LEG AND ALTERNATE 4 PRESS UP WITH HAND'S ON BALL 5 DECLINE PRESS UP WITH FEET ON BALL 6 RAISE LEG AND ALTERNATE IN DECLINE POSITION 7 DUMBELL WORKOUT ON BALL 8 KNEELING ON BALL 9 RECEIVE POWER THROW AND RETURN BALL TO PARTNER

13. Exercise to Music B.P.M. WARM UP 138 WARM UP 138 AEROBIC 138 AEROBIC 138 L.M.E. 122 L.M.E. 122 ANAEROBIC 158 ANAEROBIC 158 STEP 122 STEP 122

14. Thank You Any Questions ???