Purpose

Improve strength and endurance and functional trunk stability

Improve balance
Starting position and instructions
• Deadlift and grapple the sandbag up onto the chest, cradling with arms
underneath in this position
• Walk forwards for the desired distance
• Rest then repeat for the desired number of repetitions
Coaching points
• Keep a heel through toe action with knees in line with hips and feet
• Spine should be extended and a neutral spine maintained (straight line
between hips, shoulders and ears) with a gap between chin and chest
Progressions/adaptations/variations
• Increase or decrease the weight (sand content) and size of the sandbag
• Increase or decrease the distance to be walked before resting
• Start with sandbag elevated on a bench
Purpose
Improve strength and endurance and functional trunk stability
Improve balance
Starting position and instructions
• Deadlift the sandbag from the floor
• Hold the sandbag into the chest with arms cradled underneath
• Stand on one leg with a very slight bend at the knee joint
• Bend forward at the hips ensuring that the abdominal and pelvic floor
muscles are held tight
• Continue to lean forward until you feel a comfortable tension in the
hamstring muscle
• Return to the start position then repeat for the given number of repetitions
then change legs
Coaching points
• Keep knee in line with foot
• Keep a slight bend in the knee