Preparation Exercises

Specifically, the aim of the preparation exercises is to create lumbar (lower back) stability by targeting key stabilizing muscles such as the glutes and deep core muscles prior to exercise. This will help athletes to move more efficiently and preserve energy. If not done properly these will contribute to your body moving unnaturally and therefore increasing your chance of injury.

Spiderman Stretch

The purpose of this exercise is to mobilize your upper spine, stretch your chest and activates your core.

Key points to remember:

• Engage the core
• Movement is slow and controlled
• Hold stretch for 2 seconds

Breathing technique: Exhale when lifting arm Inhale as you return to the start position.

1) Start in push up position 2) Hands shoulder width apart 3) Spine neutral
4) Step forward - Place right foot outside right hand 5) Keep left knee straight 6) Right foot heel and toes on ground
7) Follow hand with eyes 8) Keeping a straight arm 9) Rotate until as close to 180degrees without losing form

Glute Extentions

The purpose of this exercise is to activate key stabilizing muscles which is important to maintain a neutral spine.

Key points to remember:

• Neutral Spine
• Engage core
• Squeeze glutes
• Movement is slow and controlled

Breathing technique: Exhale when lifting hips, Inhale as you return to the start position.

1) Place heels close your glutes
2) Raise your lower hips, hold, drop and repeat

Press up shoulder touch

The purpose of this exercise is to incorporate shoulder and wrist stability whilst still focusing on key stabilizing muscles such as your core and glutes to help maintain a neutral spine.

Key points to remember:

• Squeeze glutes
• Neutral spine
• Reduce hip movement from side to side through engaging core

Breathing technique: Exhale as you touch your shoulder Inhale as you return to the start position.

1) Start in press up position
2) Lift one hand to touch your opposite shoulder 3) Return to start position repeat with opposite arm.

Single leg balance (Eyes closed)

The purpose of this exercise is to stabilize your body as it reacts to small positional movements.

Key points to remember:

• Engage core
• Use arms to balance
• Eyes closed

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

1) Place feet shoulder width apart 2) Lift right knee to hip height and balance on your left 3) You will experience a shift of weight towards the right this is okay 4) Once time is up repeat on other leg