Building the Athlete within the Player

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Mini Band Exercises

ASSA Mini Band Exercises

Use these exercise to increase hip and knee stability and decrease risk of injury (eg: ACL injuries).
These exercises are strongly recommended for youth athletes to assist in the development of pelvic girdle stability required in decelerating,
braking, re-accelerating and landing techniques. – Ranell Hobson, Director of Coaching, ASSA.

3 Way Hip

Linear Knee Stability Walk

Lying Clams

Walking Clams

Speed Drills Videos

ASSA Speed Drills

“Here are videos of our speed drills that will increase your on-field speed”
– Ranell Hobson, Director of Coaching, ASSA.

Ankling (Foot Strike) Drill

Wallslide (Foot Recovery) Drill

Step Over (Stride Cycle) Drill

Wall Acceleratory Drill

Reactive Force Skips Drill

Triple Extension Drive Drill

Yoga and Dynamic Mobility

ASSA Yoga and Dynamic Mobility

“Here are videos of our Yoga and Dynamic Mobility programs that will increase fascial elasticity and all round length and mobility”
– Ranell Hobson, Director of Coaching, ASSA.

Sun Salutation

Inchworm to Spiderman

Glute Max, Glute Med, ITB/TFL

Cossacks/Mountain Climbers/Dynamic Calf

Morning Yoga Routine

Butterfly to Adductor Stretch

Medicine Ball Exercises

ASSA Medicine Ball Exercises

“Some of my favourite Medicine Ball exercises to increase your strength and stability for on-field excellence”
– Ranell Hobson, Director of Coaching, ASSA.

Plyo Lunges to Start Throw and Chase

Vertical Squat Jump and Throw

Overhead Throw to Turn and Chase

Glute Bridge Exercises

ASSA Glute Bridge Exercises

“Glute Bridge exercises / variations to increase your hip strength and stability for explosive horizontal thrust”
– Ranell Hobson, Director of Coaching, ASSA.

Glute Bridges with Isometric Hold

Walking Glute Bridges

Glute Bridge with Heel Walkouts

Core Exercises

ASSA Core Exercises

“The Core includes the shoulder girdle, pelvic girdle (hips) and everything in between (back and front). A strong Core is vital for athletic performance”
– Ranell Hobson, Director of Coaching, ASSA.

Dead Bug with Progressions

Sky Diver with Progressions