Activate Programme

Part B

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

Mountain Climber and Twist
Sets: 1 Repetitions: 10 / side
Coaching Points:
  • Start in press-up position
  • Alternate bringing each knee as close as possible towards the elbow
  • Rotate the torso to raise the arm from the same side as the lead leg above the head
Key Cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Heel to Toe walk with Knee Raise
Sets: 1 Repetitiions: 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 and Push to Unbalance
Sets: 1 Repetitions: 1 / leg Duration: 20 seconds / leg
Coaching Points:
  • Player one stands on one leg, with the standing knee slightly bent and both eyes closed
  • Player two moves around player one, pushing at various body locations with both hands to put player one off balance
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

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 slowly lowers their torso forwards while resisting falling
  • Player one uses their arms to land when the controlled lower cannot be held
Key Cues:
  • Chest up
  • Brace through the trunk

« Previous
Next »