Part B

Activities to improve mobility and stability across the upper and lower body

Squat Stand
Sets: 1 Repetitions: 12
Coaching Points:
  • Feet should be shoulder-width apart, with fingers held under the toes
  • Squat down as deep as possible with the elbows inside the knees
  • Straighten legs while keeping fingers underneath the toes
Key Cues:
  • Head Lifted
  • Chest Up

Heel to Toe walk with Knee Raise
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching Points:
  • Pull the leading knee to the chest
  • Step into a calf raise on the planted leg
  • Repeat with each step forwards
Key Cues:
  • Head neutral
  • Chest Up
  • Hip, knee, ankle in line

Single Leg Balance Back Slaps
Sets: 1 Repetitions: 1 / leg Duration: 30 seconds / leg
Coaching Points:
  • Balance on one leg and spread arms to the side
  • Perform back slaps, alternating between upper and lower arms
Key Cues:
  • Brace through the trunk
  • Hip, knee, ankle in line
  • Knee over toes

Resisted Arm Side Raise
Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition
Coaching Points:
  • Hold arms to the side and slightly away from the body
  • Try to raise arms away from the body to the side, while partner offers resistance
Key Cues:
  • Head neutral
  • Chest Up
  • Pinch the shoulders together

Resisted Arm Rotation
Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition
Coaching Points:
  • Hold arms close to the body and bend elbows to 90°
  • Try to move hands to the side of the body while keeping elbows touching the body, with partner offering resistance
Key Cues:
  • Head neutral
  • Chest Up
  • Pinch the shoulders together

Single Leg Arabesque
Sets: 1 Repetitions: 10 / leg
Coaching Points:
  • Stand on one leg, with the standing knee slightly bent
  • Slowly lean forward from the hip until the trunk is parallel to the ground and arms are spread to the sides
  • Return to upright while maintaining balance
Key Cues:
  • Head neutral
  • Brace through the trunk
  • Hip, knee, ankle in line