Squad Training

Squad Training

If you are interested in competing at Cangaroos and demonstrate3 a keenness to learn along with a dedication to competing you may be invited to join the club squad.

The club squad training times can be seen under Squad Training on our sessions page. Attendance is strictly by invite only and you must maintain your place by consistently competing for the club.

Squad Warmup

Kinetic

• Run around the gym x 3
• Walk length of tramps with arms high; arms just behind ears
• Jump length of tramps with arms high: hold position, avoid bend, arms behind ears
• Jump length of tramps with arms to side: hold position, avoid bend, arms shoulder height
• Jump length of tramps with arms to front: hold position, avoid bend, arms shoulder height
• Half squat & crab walk one way and then the other: keep hold of hands together and knees over feet (add resistance band to increase difficulty) 30 second Squats: arms out at low position with Knee over toe and arms high on upright position
• 30 seconds of jumping squats: Jump on spot x 2 & stick landing
• 5 x forward bench drop & stick squat: step off into squat, watching glute and Hip position
• 5 x reverse bench drop & stick squat: step off into squat, watching glute and Hip position
• 10 x lateral jumping squats: 5 to left and then 5 to the right, watching glute and Hip position

Stretches

• Crouching pikes: legs locked out at knees reaching as far as possible, with the aim to fold to legs with hand just behind legs.
• Crouch to pike x 10
• Hold for 10 seconds
• Crouch to pike with right leg straight x 10
• Crouch to pike with left leg straight x 10
• Straddle Sit: Straight back, arms behind ears and straight back fold
• If arms not behind ears, use a friend to help to pull back to position
• Pike Sit: Straight back, arms behind ears and straight back fold

Conditioning

Core set – to time and FAST

• Lie on back
  • 10 x pike folds (snap up to a count of 10)
  • 10 x tuck folds (snap up to a count of 10)
  • 30 second dish hold
• Roll left
  • 10 x leg lifts (both legs)
  • 10 x chest lifts
  • 10 x legs and chest lifts
  • 30 second hold with both lifted
• Roll Front
  • 10 x leg lifts (both legs)
  • 10 x arm lifts
  • 10 x legs and arm lifts
  • 20 second swim (raise alternate legs and arms)
• Roll right
  • 10 x leg lifts (both legs)
  • 10 x chest lifts
  • 10 x legs and chest lifts
  • 30 second hold with both lifted
• Leg & Arm Set
  • 30 x squats to “butt-touch” bench
  • 10 x slow squats to “butt-touch” bench – count of 5
  • Run around gym x 2
  • 10 x press ups to bench – chest to bench
  • Press up hold for count of 10
  • Press up run – knees to chest for 30 seconds
  • Press up hold with left leg raised for 30 seconds (increase difficulty – raise right arm as well)
  • Press up hold with right leg raised for 30 seconds(increase difficulty – raise left arm as well)
  • Run around gym x 2

Squad Documents