Youth Athlete High Performance South Africa
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Warm up: 3 sets
5x5m shuttle (60%-70% intensity)
Shoulder taps 10 each side
Circuit: 4 sets
KB OH single arm lunge (10m each arm)
Lateral shuffle step (20 each side)
KB OH single arm step up (10 each side)
Nordic hamstring lean (+6 reps)
Dynamic plank step up (10 each arm)
05/08/2020
Wilbur Kraak: There is a stigma on players of colour in schools rugby Sports coaching specialist Dr Wilbur Kraak has highlighted his concern over the pressures that black schoolboy rugby players face in the current system.
14/07/2020
NUTRITION & DIET
No need for money on supplements
Aim: Recovery & Growth
1 x Apple
1x Banana
1 tablespoon Muesli
1 tablespoon FutureLife
1 tablespoon Peanutbutter
1 1/2 tablespoon of Yogurt
1 teaspoon of coffee/espresso
3/4 cup of milk
Add honey
Cup of ice
14/07/2020
Aim: High intensity session with basic explosive movement
Warm up:
x2 field laps
Dynamic stretch
A: 6 sets/rounds
1. Tyre flips 10m
2. 200m 80% pace run
3. Tyre rope pull
Aim: Building Aerobic capacity and core stability
Warm up shuttle and dynamic stretch
A: 5 sets/ rounds
1. 30m shuttles
10m x 3 spacing (building)
2. Star Jumps x 10 reps
3. Leg raise x 20 sec
Basic foundation exercises
Kids/ sedentary/inactive people
A: 4sets
1. Step ups 10x each leg
2. Isometric 90° degree wall sqaut 10sec x 3 (increase time for difficulty)
3. Plank 10sec x3 (increase time for difficulty)
Aim: explosive power x muscular hypertrophy
5-6 sets
Tyre Flips: x10 reps / till 10m
Battle Rope slams: x10 reps
*Increase difficulty:
ADD 40m sprint after each set
17/06/2020
.high.performance
14/06/2020
5 All Blacks join the Pacific Rugby Players Welfare union board, including double RWC winner Jerome Kaino The Pacific Rugby Players Welfare union have added a potent line-up of 11 players to their now 49-strong board, including Jerome Kaino of the All Blacks.
12/06/2020
Watch: Chatting transformation, talent identification - SA Rugbymag In the second part of our video series with UXI Sport, we discuss transformation, grassroots development and improving the employability of young athletes.
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