Fast 5

Fast Five Exercises

As youth continue to grow it is important to begin to develop muscle around important joints of movement to help provide stability when performing sharp changes in direction or when in contact as frequently experienced in AFL. The exercises target the shoulder, hips, knees and ankles.  Ultimately aiming to create a well-balanced athlete.

Squats

The purpose of this exercise is to create a functional movement that replicates in game play. Through the stimulus of key muscles, it will help improve running form and develop a base for improved vertical jump.

Key points to remember:

  • Engage core
  • Neutral Spine
  • Knees follow lines of ankle
  • Knees do not go over toes
  • Breath in during down phase breath out on up phase
  • Performed at a controlled speed

Extra tips: If losing balance when squatting try place a small book under your heel.
Squatting onto a chair can be a good start.

Breathing technique: Inhale on way down Exhale on way up.

1) Look straight forward
2) Feet about shoulder width apart
3) Rotate pelvis forward
4) Slightly arc the back
5) Toes pointing slightly outwards
6) Drop hips as if sitting thighs horizontal to the floor
7) Straighten legs to start position, repeat

 

Plank

The purpose of this exercise is to strengthen your core to allow for better posture and support when performing various movements and exercises.

Key points to remember:

  • Engage core
  • Neutral spine
  • Squeeze glutes

Breathing technique: Controlled – inhale for 2 seconds exhale for 2 seconds.

1) Place elbows directly under shoulders
2) Hold hands together
3) Lifting hips off ground
4) Feet shoulder width apart
5) Hold
6) Return to start position

 

Kneeling Superman

The purpose of this exercise is to develop mobility through the engagement of key stabilization muscles.

Key points to remember:

  • Engage core
  • Neutral spine
  • Squeeze glutes
  • If knees are sore try on a mat or cushion

Breathing technique: Exhale during extension Inhale as you return to the start position.


1) Kneeling on all fours, knees under hip, hands under shoulder
2) Reach with one arm forward whilst at the same time extending opposite leg back
3) Return to all fours and repeat

 

Push Up

The purpose of this exercise is to target key upper body muscles to create a balanced athlete. Stabilization and lumbar stability are an additional benefit.

Key points to remember

  • Engage core
  • Neutral spine
  • Squeeze glutes

Breathing technique: Inhale during down phase Exhale during up phase.

1) Support yourself face down on the ground
2) Arms extended
3) Hands shoulder width apart
4) Feet shoulder width apart
5) Breath in and bend elbows to bring the rib cage close to the ground without arching the low back excessively
4) Push back up to complete arm extension
5) Breath out at end of movement

Mountain Climbers

The purpose of this exercise is to engage key stabilization muscles through the replication of a running motion.

Key points to remember:

  • Engage core
  • Squeeze glutes
  • Neutral spine
  • Don’t let head drop
  • Like a running motion
  • Movement is targeted to be quick and explosive- BUT remember technique

Breathing technique: Controlled – inhale for 2 seconds exhale for 2 seconds

1) Support yourself face down on the ground
2) Arms extended
3) Hands shoulder width apart
4) Feet shoulder width apart
5) Drive knee towards elbow without dropping hips
- Notice during leg change there is a moment when both feet are off the ground- this requires you to tighten your core for stability