Part B
Activities to improve mobility and stability across the upper and lower body
Mountain Climber with Holds
Sets: 1 Repetitions: 10 / side
Coaching Points:
- Start in press-up position
- Alternate bringing each knee as close as possible towards the elbow
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
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
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