Exercises for core stability

  1. Leg bridging part 1
  2. Leg bridging part 1
  3. Abdominal curl (Start with the first one if it is to easy go to the next) this is not sit ups!!
  • Hands in front
  • Hands across body
  • Hands to side of head

4Back extension

5Abductors (Hips) Thighs apart

6Abductors (Groin) Raise leg from underneath

Flexibility

  1. AnklesLie on your back, legs straight backs of heals on the floor, point your toes and attempt to go pass 45 degreescompare the flexibility on each side.
  1. Elbows and wrists Spread out your fingers as wide as you can, straighten your arms out in front of you palms upwards, rotate your hand so your little finger is higher than your thumb compare the flexibility on each side.
  1. Groin Whilst standing on one leg with your back to a wall, Raise the other leg out to one side, you are trying to raise it to 90 degrees, try to keep your body against the wall at all times compare the flexibility on each side.
  1. Hips Stand holding out a broom stick in 2 hands, shoulder width apart, bend down and step over the stick with out releasing your grip now step back trough and return to start position.
  1. NeckNormal flexibility will allow you to trap your flattened hand against your chest with your chin.
  1. Shoulders In a standing position try to clasp your hands behind your back one going over the shoulder downwards and the other behind your back going upwards.

Test Quadrathlon

  1. Standing start 3 jumps
  2. Standing long jump
  3. 30 Metre sprint
  4. Overhead shot throw

Stretches

  1. Chest Sit on the floor with your legs stretched out in front of you, rest your weight on your hands which are on the floor behind you, keep your hands where they are and slowly inch your bottom forward you should feel your chest and biceps stretch, if you do not go back to the start position and bring your hands closer together. Keep your chest puffed out to accentuate the stretch.
  1. TricepsReach down behind your back and with your free arm slowly push down on your elbow to increase the stretch. Keep your back and neck straight.
  1. Back upper Sit cross legged on the floor. Reach forward with both your arms and relax your neck keeping your head up throughout the stretch. You will feel the centre of your back begin to stretch. Hold and then reach over to the left as far as you can with your right hand; hold again then repeat on the otherside.
  1. Back lowerLie flat on your back with your arms outstretched to each side like a crucifix. Bring your right leg up towards your chest and then roll it over to your left side Try to keep your upper body still and flat(tish) to the floor, hold and then change sides
  1. Abs Lie face down on the floor in a press up position. Keep your hips in contact with the floor at all times, press up arching your back, keep your head tilted back look up as high as you can. Push down with your hips. To isolate your side muscles look up and to the left alternately
  1. Neck Sit or stand up right look over your right shoulder keeping your chin tight to the body and with a semi circular rotation swing it down and to the opposite side keeping your chin to your chest, hold, and then repeat to the other side.

There are many other stretches that you can use buy at least this will give you a start.

Remember these stretches should be done at the end of your session.