Part B

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

Forward Lunge and Reach
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching points:
  • Lunge forward while reaching the arms above the head
  • Rear leg should not touch the ground
  • Alternate leading leg with each step
Key cues:
  • Chest Up
  • Brace through the trunk
  • Knee over toes

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 with eyes closed
Sets: 1 Repetitions: 1 / leg Duration: 30 seconds / leg
Coaching points:
  • Stand on one leg with a slight bend in the knee
  • Close both eyes and try to maintain balance for 30 seconds
  • Repeat with other leg
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

Static Nordic Hamstring Hold
Sets: 1 Repetitions: 5
Coaching points:
  • Both players kneel on the ground, with player two holding player one's ankles
  • Player one lowers their torso forwards to the lowest point where the hold can be maintained for 15 seconds
  • After 15 seconds, lower to the ground and return to the starting position
Key cues:
  • Chest Up
  • Brace through the trunk