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Eldar is a player that has come to us at the Academy. His SPARQ rating is good but there are certain things that he needs to work on.
He needs to get quicker, he needs to get stronger. Particularly in his position as the number 10,
he needs to get into the tight little pockets and be able to drive explosively away from players.
Today we’ve been working on a dumbbell front squat. It’s a very easy exercise to do for a beginner.
Keep the chest up, keep your elbows towards the mirror. As you squat down, drive the knees out and come back up.
Drive your heels through the floor. Keep your chest big, and power up. Good technique, we’ll do 5 reps.
Nice and slow and then power up. Good. Now we’ll do 5 reps, 2 minutes rest in between sets, then we go around doing 4 sets.
Then we went into a barbell hip thrust. Use a mat here. I want the barbell to be just below your hip bone here.
So your shoulder blades are sat on the box here. Keep your stomach strong.
And all we’ll do is power up until you’re horizontal. Squeeze up, come back down.
Stay strong, there we go, just until there.
Weight should not be the concern at the starting point.
It should be, whether you can do each exercise with the correct technique.
Making sure that our knees and feet are in line with the hips. Drive the force through your heels.
Squeeze your glutes at the top of the move. Up! Good, back up. One more!
Again we work on a 5 rep basis, where we’re going to do 5 reps and we’re going to do 4 sets, 2 minutes rest in between each set.
Position the foot just on the edge of the box, and we’re going to drive up off this leg. Power up, land back down.
We want to see that knee drive through. Keep this strong, don’t let the hips rotate either side. Nice and strong.
Up, one. Two, get up. Last one! Three. So you do three reps on this side, three reps on that side, two minutes rest.
Again, we’re giving that four sets in total, and just looking for good technique and for him to be as explosive as possible.