Part B
Activities to improve mobility and stability across the upper and lower body
Squat Stand with Twist
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
- Rotate chest, while alternately reaching arms above the head
- 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 Arm Circles
Sets: 1 Repetitions: 1 / leg Duration: 30 seconds / leg
Coaching Points:
- Balance on one leg and spread arms to the side
- Make small circles with the arms - varying between small and large circles
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
Bent Hip Nordic Hamstring Curl
Sets: 1 Repetitions: 5
Coaching Points:
- Both players kneel on the ground, with player two holding player one's ankles
- Player one bends torso forwards and maintains this angle throughout the movement
- Player one slowly lowers their trunk to the ground, maintaining the set hip angle
- Player one uses their arms to land and push back to the starting position
Key Cues:
- Chest Up
- Brace through the trunk