Selasi Berdie performs the first progression of a quad jump for single leg power and speed

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Dynamic effort preparatory movement for single leg ankle strength and explosive power

It takes 8 continuous rounds but superstrong Titans U20 Sam Ross is finally pinned by Titans second rower Sel Berdie in continuous pummel to wrestle conditioning drill

Another great animal walk and conditioning exercise borrowed from gymnastics

One of the best animal walks and conditioning drills borrowed from gymnastics

The boys tackle Steep St in Tweed Heads backwards for some quad frying effects!

Selasi got up but now he needs to get down...

Titans U20 Sam Ross performs an eccentric manual GHR for 3 reps.

Titans second rower Selasi Berdie performs the second series of bounding for lower body speed and power development.

Gold Coast Titan Selasi Berdie performs the first bounding series for lower body explosive power and speed.

Dynamic warm up for hip flexors and soleus

Dynamic warmup for adductors and medial hamstring

Former Waikato Development squad member Nic Purcell lets fly with a forward MB toss and 25m sprint.

Titans U20 Sam Ross rips into the 2nd progression of a broad/vertical jump series.

Titans Sel Berdie MB overhead caber toss contrasted with a 25m sprint