1. UPPER BODY STRENGTH SESSION 1

2. 1.Age Group Suitable for all players aged 9 and over 2. Session Objectives A. To begin to develop players Upper Body Strength B. To develop players technique and posture 3. Equipment Required 1 Kettlebell/1 Box

3. 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 Exercise A. Build Strength in Shoulders/Upper Arm and Upper Back B. Engage Core muscles

5. 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 back and core B. Develop mobility in hips

7. 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 Exercise A. Build strength in shoulders, upper back and neck B. Develop stability in hip area

9. 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 stability B. Begin to develop back, shoulder and arm strength

11. 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 Exercise A. Build Strength in Upper Arm, shoulders and upper back B. Develop stability in core