LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

POSTURAL DYNAMIC FLEXIBILITYSPEED BASED MOVEMENTSHEEL TO BUTTHAMSTRING CLAWSSQUAT JUMPSSPLIT STANCE JUMPSLATERAL SKIPS / CARIOCAINCHWORMSPRESS-UPS (WITH TWIST)BURPEES WITH CATCHSPLIT STANCE OVERHEADTHROW AND CATCHPRESS-UP PASS ANDCATCHSCARECROWSAt high pace, after each stride the foot that has left theground is immediately dorsi-flexed (toes towards shins)and heel is lifted to the hip (heel to butt). Only the ballof the foot (support leg) makes contact with theground at any time. Make sure the player’s body is heldin correct posture (chest up, shoulders back) and heelcomes to butt every stride.In a tall, upright posture the player should propelthemselves forward without bending the knees (i.e.straight leg running). The drive should come from thehips and hamstrings. The balls of the feet should comein contact with the ground on every step to perform aclawing action.Player stands upright and puts hands on their head.Under control, sits back into a squat position (head up,chest up, back straight, and thighs parallel to the floor).Explodes on the way up to leave the ground.Player stands upright in a split stance position and putshands on their head. Under control, performs a lungetype movement (head up, chest up, back straight, kneealmost touching floor). Explodes on the way up toleave the ground and switches legs whilst in the air.Repeats on the other side and change legs each time.Moving laterally, the rear foot of the player crosses thefront of their body and then moves around the back.Simultaneously the lead foot does the opposite. Makesure the player’s body is held in correct posture (chestup, shoulders back).From a standing position, the player should bend at thehips keeping legs straight and in the same place. Theyshould place hands in front and then proceed to walkthem forward until they reach a press-up position.From there, the player should keep their hands in thesame place and walk feet up to hands, keeping legsstraight. Repeat so that the player inches forward.Player performs a press-up, as the player rises theyshould remove one hand from the ground, twist theirupper body whilst extending their arm above them(making a T-shape) and keeping both feet on theground. Player returns to press-up position undercontrol and repeat, alternating the hands that isextended above.Two partners should face each other, one with a ball.The other player performs a burpee. At the top of thejump the player with the ball throws the pass to theplayer in the air, challenging them to reach up for it.Repeat and alternate the partner who performs theburpee each time.Player faces a partner and both perform a lunge acouple of metres apart. The players should pass a ballabove their heads challenging each other to reachslightly. Players must ensure that proper posture ismaintained throughout.Player assumes a press-up position. Pulls belly-button inas tight as possible, whilst squeezing glutes (bumcheeks)together to maintain a rigid plank-like positionfor a set period of time. Two players should pass andcatch a ball in one hand whilst retaining the sameposture with the other extended arm.Two partners face each, other one kneeling on theground and the other who is standing, leans in (30-45degrees) with arms extended from their side. Thekneeling partner props the other up by holding justinside their elbow (biceps). The kneeling partner takesa hand away to create a rotational component on theirpartner. The working player must resist the rotationand maintain proper posture. Switch over after 20-30seconds.18