STRENGTH TRAINING METHODOLOGY - DESIGN OF EXERCISES

1) Football: Single Leg Lateral Jumps

https://www.youtube.com/watch?v=aahP2DFAFMM
Rationale:
Football is a sport based on speed (bursts), strength, reaction and repetition of movements for
90min. Therefore, we must include plyometrics exercises when designing their strength and
conditioning programmes.
Variation: Can be done with a cone pulley apparatus (traction and support)
Health Benefits:
- Increased bone density and lowered the proneness of osteoporosis (bone decay)
- frontal and sagittal plane power development
- increased heart rate
- lower-body muscle recruitment (neuromuscular control and coordination)
Competition benefits:
- Improvement of balance and proprioception
- Increased muscular strength without external load

2) Tennis: Forward ball pick up

https://www.youtube.com/watch?v=aahP2DFAFMM
Rationale:
Football is a sport based on speed (bursts), strength, reaction and repetition of movements for
hours. Typical sports-situation will see the player sprinting back and forth from the baseline
towards the net to hit a ball.
In this exercise, the player will start from the baseline and sprint towards one of the serve
area, pick the first ball, then come back running backwards to the line, and then sprint a
second time to the net to pick the second ball.
Variation: after picking up the 1st ball, we can introduce coordination work in the exercise by
asking the player to run (acceleration) and to hit a volley shot instead of picking a 2nd ball.
Health Benefits:
- Increased bone density and lowered the proneness of osteoporosis (bone decay)
- Frontal, transversal and sagittal plane power development
- increased heart rate
 - Improved Upper and lower body recruitment
Competition benefits:
- Improvement of balance and proprioception
- Increased muscular strength without external load
- Improvement of coordination and skill work

3) Brazilian Jiu Jitsu/Grappling sports: Kettlebell Gorilla Row

https://www.youtube.com/watch?v=ljzLtsz63YM
Rationale:
Grappling sports requires athletes to be extremely because the majority of the movement are
done on the ground (or have the objective to bring the opponent to the ground, control them
and submit them if necessary). Therefore, strength is needed to overpower their rival, above
all when the technical aspects are similar.
This exercise is a mimicry of the usual posture of a grappler where they must be strong on
their leg, keep the balance and being able to exert a repetition of several bursts of explosive
strength.
Methodology advised: 3-4 sets of 6-8 reps (with a heavy load). 3 min rest between sets
Health Benefits:
- Isometric work (core stability and muscle resistance in core, lower back, glutes and
leg muscles)
- Eccentric work using external load (development of strength and muscle power with
back muscles, scapulohumeral joints and arms muscles)
- increased heart rate
- Improved neuromuscular coordination (full body recruitment with variability
all-in-one)
Competition benefits:
- Improved ability to apply strength and pressure
- Increased muscular strength without external load
- Improvement of coordination and skill work