CUE IT + DO IT
POSTURE
• “ Stay long and get strong .”
• “ Flatten into the bench .”
• “ Stay glued to the bench .”
• “ Stretch from wall to wall .”
LOWERING PHASE
• “ Pull the dumbbells apart .”
• “ Pull the dumbbells to the ground .”
• “ Resist the dumbbells as you lower .”
• “ Push through the floor .”
LIFTING PHASE
• “ Drive the dumbbells toward the ceiling .”
• “ Punch the dumbbells toward the sky .”
• “ Push the dumbbells away from the bench .”
• “ Squeeze the dumbbells together at the top .”
POSTURE
Setup : Place a piece of white tape on the outside of each shoulder , a piece of white tape on the outside of each knee , and a piece of yellow tape on the outside of each hip . Cue 1 : “ Stretch the white pieces of tape away from each other .” Cue 2 : “ Keep the pieces of the tape in a straight line .”
LOWERING PHASE
Setup : Place a piece of yellow tape on each wrist and a piece of white tape on each elbow . Cue 1 : ” Keep the yellow and white tape stacked through the motion .” Cue 2 : “ Drive the white ( elbow ) tape down toward the ground .” Cue 3 : “ Drive the white ( elbow ) tape away from each other ( and toward the walls ).”
LIFTING PHASE
Setup : Place a piece of yellow tape on each wrist and a piece of white tape on each elbow . Cue 1 : “ Keep the yellow and white tape stacked through the motion .” Cue 2 : “ Drive the yellow ( wrist ) tape up toward the ceiling .” Cue 3 : “ Drive the white ( elbow ) tape toward each other .”
Nick Winkelman , PhD Nick is the head of athletic performance and science for the Irish Rugby Football Union . His primary role is to oversee the delivery and development of strength and conditioning and sports science across all national and provincial teams .
64 | NETWORK SUMMER 2021