Structure of exercises within both A and B sessions | Exercise category | Weekly session volume (2–4 sessions) | Exercises | Sets and reps |
---|---|---|---|---|
A | Negative test results: once per week (A) Positive test results: twice per week (A+A) |
| 2×6 rotations per side 2×3 s holds per position 2×8 2×8 2×6–8 skips per side | |
B | Negative test results: once per week (B) Positive test results: twice per week (B+ B) |
| 2×8 kicks per side 2×3 s per position 2×5 m (forward and backward) 2×4 per side 2×4–6 per side |
Programming design for lumbo-pelvic control. There are two categories of exercises (A and B) that follow the same simple-to-complex exercise structure either two or four times per week depending on the players test results. All exercises aim to have the player place the pelvis in a posterior pelvic tilt no matter from which direction the stability challenge is coming from. All exercises have been done in a circuit training format, with a 30 s break between exercises, repeated twice. As player boredom is likely an issue during the season, an updated exercise package is provided at the end of preseason.