2. Power press-ups (3 sets, 6 reps)
3. Overhead throw (3 sets, 10 reps)
4. Vertical jumps (3 sets, 20 reps)
5. Punch bag (8 sets, 1 minute)
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Long bicep curls
Muscles worked: Arms
These really stretch your biceps out and give you a greater range of movement. Lean back on an incline bench with the weights at your side, then bend your elbows and lift the weights up to your shoulders. Do it faster than normal to mimic the action of running and really emphasise the down part of the movement. 3 sets of 10 reps and keep it light, 70% of what you usually curl.
Muscles worked: Abs, chest, shoulders and back
Get into a press-up position but place your right hand on a medicine ball and your left hand on the ground. Lower yourself until your chest is a few inches off of the ball then explode upwards. You need to get some air here so you can swap one hand for the other while sailing over the ball. To avoid a face-plant ensure your left hand lands on the ball and your right hand on the ground. These build power rather than strength, which is good for handing people off, tackling and getting off the floor quickly.
Muscles worked: Legs, Glutes, Abs, hamstrings, shoulders and back
If you're outside do this with a ball, if indoors you'll have to clasp your hands together and use your imagination. Stand with your feet shoulder-width apart, bend your knees, and swing your hands between your legs. In a single movement, crouch down and drive yourself up into a jump swinging your arms over your head. If you're using a ball now's the time to release it. This is a sprinter's drill that will give your legs the strength they’ll need to get you