Week 4 and 8’s weekly checklist will consist of completing the 3 objectives from the 4 different categories 2 – 3 times each per week in the next 7 days, cementing the previous week’s learnings.
Each activity will be accompanied by an instructional/demonstrative video.
The main focus of these somewhat small tasks is to build your ability to focus on a singular task at 1 time – without checking phones and getting distracted by other thoughts.
“…You don’t need more time, you need more focus…” – James Clear
With this in mind the activities will best performed on their own so perform 1 exercise for 5mins in the morning and then the other for another 5mins in the evening.
As the program progresses so do the exercises so you’ll only receive the checklist at the start of each week.
| AUSSIE RULES TRAINING – FOOTY FOCUS YOUTH FOOTBALLER DEVELOPMENT PROGRAM |
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WEEK 3 RECAP: https://www.youtube.com/watch?v=if8X0wsh9OM |
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WEEK 4 CHECKLIST |
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PSYCHOLOGICAL |
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Be Activated Zone 1 + Breathing x 5mins |
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Mod Sensory Deprivation x 5mins |
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· 2 – 3 sessions of each of these this week but not on the same day |
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Video Link: https://www.youtube.com/watch?v=_pHrStNAvD0 |
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Dates Completed: |
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SKILLS |
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Opposite Hand Bouncing x 5mins |
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Seated Kick x 5mins alternating feet |
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Standing 1 Leg Kick x 5mins alternating feet |
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· 2- 3 sessions of each of these this week but not on the same day |
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Video Link: https://www.youtube.com/watch?v=DHCX8DAEqVI |
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Dates Completed: |
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PHYSICAL |
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1 Leg Stand x 2mins on each leg + Rear Delt Isometric x 2mins |
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Split Squat Isometric x 2mins on each leg + Push Up Isometric x 2mins |
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Tippy Toe Isometric + Row Isometric x 2mins |
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· 2 – 3 sessions of each of these this week but not on the same day |
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Video Link: https://www.youtube.com/watch?v=z5u0UFccIxI |
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Dates Completed: |
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PERSONAL DEVELOPMENT |
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In the last few weeks how have you lived up to what you said you wanted to be in your week 1 video? |
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Compile 10 more things that you were grateful for this week. |
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Provide 5 examples of your own privilege? |
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Send the video to your coach. |
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Video Link: https://www.youtube.com/watch?v=NGYJjswzjs8 |
| Dates Completed. |
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