Home » Ancillary Drills and Exercises : Yoga and Dynamic Mobility, Glute Bridges, Core, Multi-Directional Speed etc.

Ancillary Drills and Exercises : Yoga and Dynamic Mobility, Glute Bridges, Core, Multi-Directional Speed etc.

Yoga and Dynamic Mobility :

These should be a part of your regular routine – especially the 4 minute daily yoga routine (#5) which is used the world over by individuals and teams, especially when in a short-term multi gamed tournament. – Ranell Hobson, Director of Coaching, ASSA

https://www.youtube.com/watch?v=ttX-gNMu2Ww&t=6s
https://www.youtube.com/watch?v=afaA_suPQLg
https://www.youtube.com/watch?v=Vc6fzLuI600
https://www.youtube.com/watch?v=2utwt1pyVVE
https://www.youtube.com/watch?v=hBqPzKsUKe8&t=1s
https://www.youtube.com/watch?v=liPmYDxo6ck
https://www.youtube.com/watch?v=sGjFWyVlgOQ
https://www.youtube.com/watch?v=JnrgququAtw
https://www.youtube.com/watch?v=ka5POwth_QQ

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.

https://www.youtube.com/watch?v=bIV_41pyMlw
https://www.youtube.com/watch?v=zerDcpYP83w
https://www.youtube.com/watch?v=mWWmSwQwdXo
https://youtu.be/H9scSZYQnPo
https://www.youtube.com/watch?v=ZBVMScX9MZM
https://www.youtube.com/watch?v=qK6fKyTAwyg
https://www.youtube.com/watch?v=77Nvh6EvQsE&t=2s
https://www.youtube.com/watch?v=zerDcpYP83w
https://www.youtube.com/watch?v=s2Jp5NVM_wg

Glute Bridge Exercises :

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

https://youtu.be/pYFlKePeJ-A
https://youtu.be/AnxnKjzvLh8
https://youtu.be/y24KijZYBkQ
https://youtu.be/c3pvX9DUAE4
https://youtu.be/KOhR7GIEoaU

Core :

“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.

https://youtu.be/6YEBLuYUGac
https://youtu.be/OPX9mJtfkHA
https://youtu.be/VMo_32ubroo

Multi-Directional Speed :

“Multidirectional Speed requires athletic properties of Strength, Power, Mobility and Stability. Technical competency in Change of Direction tasks are required to position the body for appropriate muscle activation and force production to drive the athlete explosively toward their target. Athletes also require skill in defensive manoeuvrability and readiness tasks which enable constant adaptation within reactive unpredictable sporting environments.”
– Ranell Hobson, Director of Coaching, ASSA.

https://youtu.be/0sL33DOmSMc
https://youtu.be/SFfgeRZIDuE
https://youtu.be/5M0V7d2kN9Y
https://youtu.be/AkkSsxqg6pA
https://youtu.be/u__d3Ee5Saw
https://youtu.be/Wo97_Tfog_w
https://youtu.be/8yQOusQ9zW4
https://youtu.be/ZaepaTmUpUk
https://youtu.be/bhDzlZ2-ulU