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STRENGTH &CONDITIONINGAnatomical AdaptationA sample Anatomical Adaptation circuitThe exercises listed below can be organised indoors or outdoors. The sample circuit can be completed by severalplayers for 2-3 circuits with each exercise taking 20 to 60 seconds duration, depending on the level of fitness of theplayer. Additionally, the rest recovery between exercises can be on a 1:2 ratio (i.e. 30 seconds work and 60 secondsrecovery and getting ready) during the early stages of the programme. This work/rest ratio can move towards a 1:1 ratioas the players advance in their general fitness. The rest between the circuits is dictated by the level of fitness of theplayers. However, as a starting place, a 2-minute interval can be prescribed before the next circuit.A sample Anatomical Adaptation circuit addressing key stability positions and movement patterns is as follows:• Bridge• Hurdle hop• Lunge to T-stance• Wall squat• IYTW• Press-up• Rolling pattern• Speed marching drill• Partner pull-up• Vertical jump with squat thrustOther exercises can be used depending on the level of fitness of the players, their individual needs based on anOverhead Squat Functional Screen and based on the facilities and equipment available. The Strength and Conditioningcoach can be creative in this.IRB LEVEL 1 STRENGTH & CONDITIONING4
STRENGTH &CONDITIONINGAnatomical AdaptationExercise detailsBridgeKey factors:Video 7• From lying on the back, lift the body off the ground with heels and feet in contact and the upper back in contactwith the ground.• Keep a strong and stable body from shoulder to the knee.• Maintain a braced core throughout the exercise.• Note the video clip shows the player moving onto the heels during the bridge for greater gluteal activation.IRB LEVEL 1 STRENGTH & CONDITIONING5
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