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