Exercise Videos: Football

Strength and Control
Mobility and Flexibility
Gym




Bench press


Laying on with your back on a bench, eyes under the bar with feet flat on the floor and shoulders back and down. Grip the bar just outside shoulder width with palms facing direction of feet. Start by taking a breath, bracing your core and ensure your wrists remain strong and straight. Breath out and extend though the elbows, pushing the bar up towards the roof untill the elbows are fully extended with your shoulder remain on the bench. Take another breath in as you lower the weight slowly and controlled towards the sternum (mid chest), ensure your arm remain abducted to 90 degrees and wrists are kept straight. Once bar reaches chest, breath out and push the weight straight back up towards the roof remembering to keep strong wrists to controll the bar.
View Video
Comments Off on Bench press

Reverse cable flys


Starting in a slightly squated position feet shoulder width apart, with your back flat and your trunk slightly forward and bracing through your core. Cross your arms over and grab the opposite cable with the opposite hand and take a breath in. On the breath out pull the cable out and up, bringing your arms into the shape of a W, while squeezing through your shoulder blades.
View Video
Comments Off on Reverse cable flys

Latissimus Dorsi stretch (childs pose)


Kneeling on your hands and knees (hands in line with your ears), with your hands just under your shoulders and knees shoulder width apart. Start by taking a breath in and then on the breath out sit back onto your heels, bringing your chest to the ground while hands are to remain in the same position and eyes are to be looking down towards the ground. Reach your hands further forward should you require a bigger stretch
View Video
Comments Off on Latissimus Dorsi stretch (childs pose)

Scalene stretch


Slow drop your opposite ear slightly to your opposite shoulder (lateral flexion) then slowly tilt your head back slightly (neck extension) followed by slowly rotating your chin in the direction of the opposite shoulder.
View Video
Comments Off on Scalene stretch

Pectoralis stretch


Standing up tall on the edge of a door frame, abduct the shoulder to 90 degrees and bend the elbow to 90 degrees. Start by placing the palm and forearm of against the wall and taking a breath in. On the breath out, turn your body away from the wall so that you should feel a stretch in the chest.
View Video
Comments Off on Pectoralis stretch

Sleeper stretch (Posterior shoulder capsule stretch)


In a side lying position (on the side of the shoulder that is going to be stretched) with your head supported on a pillow,  have your shoulder flexed to shoulder height and your elbow bent to 90 degrees  supported on the bed/floor with your hand up to the roof, palm facing the direction of the lower body. Use the opposite hand to grab the top wrist of the shoulder being stretched and pull the arm down towards the bed/floor.
View Video
Comments Off on Sleeper stretch (Posterior shoulder capsule stretch)

Push ups


Start by laying face down on the ground, placing the hands just outside of and in the line of the shoulders with elbows bent and shoulders slightly abducted. Push your hands into the ground and push up off the ground and up onto your toes using your chest and arm muscles. Straighten out your arms while lifting your body off the ground, ensuring the body is kept straight by using your core (imagine a plank of wood) and using your toes as an anchor pivot point.
View Video
Comments Off on Push ups

Bicep curls


Starting with your elbow bent to 90 degrees and by your side,  hold the weight with palm facing the up. begin to bend your elbow as far as body allows lifting the weight towards the shoulder. Ensure the movement is performed slow and controlled and that the elbow remains fixed to the side of your body.
View Video
Comments Off on Bicep curls

Thoracic rotation and overhead throw with theraband


Start by standing up tall, side on to the wall approximately 1 meter away with your feet  shoulder width apart, have the back foot  parallel with the wall and the other front foot turned to the direction of throw. Out stretch the throwing arm (arm closest to the wall) grab the theraband in the palm of the hand while the other end of the band is attached to the wall. From this position preform an overhead throw while rotating the trunk and pivoting on the back foot. This should lead to an end position of your back facing the wall and hips facing forward and arm straight out in front
View Video
Comments Off on Thoracic rotation and overhead throw with theraband

Ball slams


Standing tall with a ball in your hands over head, break at the hips and knees, drive the ball toward the floor, start to squat, release the ball at the bottom.
View Video
Comments Off on Ball slams

Chest Press


Laying on your back on the bench, feet flat on the floor, dumbbells start over elbows with neutral  wrists (vertical forearms ), elbows starts 45 degrees away from torso, press dumbbells to the ceiling meeting over the midline of the chest.
View Video
Comments Off on Chest Press

Bent over rows with weight (shoulder 90 degrees)


One hand on a bench, other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back dumbbell in a pronated position. As you pull the elbow moves out to your side towards the roof,  finish with the dumbbell inline with your chest and your shoulder blade toward your spine. maintain neutral wrists.
View Video
Comments Off on Bent over rows with weight (shoulder 90 degrees)

Bent over rows (shoulder 0deg abduction)


One hand on a bench other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back to start, as you pull the elbows brushes by your ribs, finish with the dumbbell inline with your chest.
View Video
Comments Off on Bent over rows (shoulder 0deg abduction)

Lat pulldowns


Using a cable machine and seated on a Swiss ball with feet shoulder width apart, back in a neutral position and use your core to stabilise. Using a pronated grip, pull the weight down towards your chest by bending your elbows drawing then down towards your sides and squeezing through the scapulars. ensure this movement is performed slow and controlled. This can also be done by  pulling down behind your back
View Video
Comments Off on Lat pulldowns

Eccentric shoulder external rotation in supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through internal rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
View Video
Comments Off on Eccentric shoulder external rotation in supine

Eccentric shoulder internal rotation supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through external rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
View Video
Comments Off on Eccentric shoulder internal rotation supine

Theraband shoulder abduction


The theraband starts with tension on the band, standing tall, the arm starts by your side, raise the arm away from your body with the thumb to the roof. Finish at shoulder hight.
View Video
Comments Off on Theraband shoulder abduction

Side-lie shoulder external rotation with weight


Laying on your side, with a dumbbell in the top hand keep the elbow against the torso, elbow bent at 90 degrees, raise the dumbbell to the roof. Brace through torso and hips, be sure not to rotate your torso
View Video
Comments Off on Side-lie shoulder external rotation with weight

Isometric shoulder internal rotation


Standing in a tall position in a doorway, keep elbow against the torso bent at 90 degrees, palm facing inwards apply pressure against the doorway with the palm.
View Video
Comments Off on Isometric shoulder internal rotation

Isometric shoulder external rotation


Standing in a tall position next to a wall, keep elbow against torso bent at 90 degrees, face palm inward and apply pressure against the wall with the back of the hand.
View Video
Comments Off on Isometric shoulder external rotation

Active assisted shoulder internal rotation with towel


With the injured limb holding one end of the towel (non injured limb holds the other end above the head), the injured limb reaches up the spine, the non injured limb reaches over and down the spine. The non injured limb pulls with the injured limb to increase its end range of motion.
View Video
Comments Off on Active assisted shoulder internal rotation with towel

Active assisted shoulder external rotation with stick


Holding a broom stick with both hands, use the injured limb (elbow by your side and bent 90deg) to turn the shoulder outwards until you can no longer turn it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
View Video
Comments Off on Active assisted shoulder external rotation with stick

Active assisted shoulder abduction with stick


Holding a broom stick with both hands, use the injured limb to raise the broom stick away from body (towards your injured side) until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
View Video
Comments Off on Active assisted shoulder abduction with stick

Active assisted shoulder flexion with stick


holding a broom stick with both hands, use the injured limb to raise the broom stick in front of you with straight arms until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
View Video
Comments Off on Active assisted shoulder flexion with stick

Ball rolls up and down wall


Standing with a slight lean, arm reached out at shoulder hight with one hand on the ball and the ball against the wall, push the ball into the wall maintain a neutral spine. Move the ball clock wise  5 times, move the ball anti clock wise 5 times and up and down 5 times.
View Video
Comments Off on Ball rolls up and down wall

Pendulum AROM


Leaning forward with one arm on the wall and head on the arm, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" )  1. swing arm forward and back 10 times, 2. swing arm clock wise 10 times, 3. swing arm side to side 10 times, 4. swing arm anti clock wise 10 times.
View Video
Comments Off on Pendulum AROM

Reverse flys


Using a set of dumbbells/ cables, start with a slight bend at the knees and hips, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" ) with a slight bend in the elbows and the back of the hands facing out, raise the back of your hands to the roof, squeezing the shoulder blades together.
View Video
Comments Off on Reverse flys

Single arm cable row


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards your mid section using one arm, keeping the elbow close to your side, squeezing through the scapulars on each row.
View Video
Comments Off on Single arm cable row

Neutral cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards mid section with both arms using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
View Video
Comments Off on Neutral cable rows

High cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back in a neutral position and using our core to stabilise. Pull the weight down towards your mid section using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
View Video
Comments Off on High cable rows

Low cable rows


Standing with feet shoulder width apart, knees slightly bent and trunk leaning forward (be sure to keep your back in a neutral position). Pull the weight towards your belly button using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
View Video
Comments Off on Low cable rows

Theraband/ Cable shoulder internal rotation (shoulder at 90 deg)


Standing tall with you back to the cable machine, start by setting the shoulder blades by pulling them back and down. From here start with the hand straight up in the air with the elbow at 90 degrees and the shoulder abducted to 90 degrees. Pull the handle using the hand closest to the cable machine in a downwards motion in a pronated grip until your hand is as the same height of your shoulder. Ensuring this movement is preformed slow and controlled.
View Video
Comments Off on Theraband/ Cable shoulder internal rotation (shoulder at 90 deg)

Theraband/ Cable shoulder internal rotation (shoulder at 0 deg)


Standing tall side-on to a cable machine with you exercising shoulder nearest to the machine, start by setting the scapulars by pulling them back and down. From here have the elbow at 90 degrees with your elbow by your side. Pull the handle on the machine across the body in a sideways closing motion with a neutral grip as far as the shoulder joint will allow. Ensuring that your elbow remains by your side (bent 90deg) and shoulders blades toghther. this movement is preformed slow and controlled.
View Video
Comments Off on Theraband/ Cable shoulder internal rotation (shoulder at 0 deg)

Scapular retraction in sitting


Seated with your back up straight, pull your shoulders back and down ensuring you also squeeze them together and hold for 2 seconds
View Video
Comments Off on Scapular retraction in sitting

ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
View Video
Comments Off on ITB Foam Rolling

FABER stretch


Lying face up with one leg out completely straight, bend the other knee and place outside of ankle across lower thigh on straight leg, letting the knee fall out to side. Hold 30 seconds and repeat.
View Video
Comments Off on FABER stretch

Knee to chest glute stretch


Lying face up with one leg out completely straight, bend the other knee and use hands under thigh or over knee to pull knee to chest.
View Video
Comments Off on Knee to chest glute stretch

Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
View Video
Comments Off on Hip Flexor Stretch

Thoracic Rotation – Sustained Hold


Sit with one leg crossed over other, place opposite arm on outside of knee and rotate out to side, Hold. Exercise designed to improve thoracic rotation.
View Video
Comments Off on Thoracic Rotation – Sustained Hold

Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
View Video
Comments Off on Knee plank with alternating leg lift

Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
View Video
Comments Off on Bow and Arrow

Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
View Video
Comments Off on Step out with theraband

Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
View Video
Comments Off on Supported single leg squats

Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
View Video
Comments Off on Squat jumps

Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
View Video
Comments Off on Box jumps

Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
View Video
Comments Off on Tiger walking

Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
View Video
Comments Off on Press up star

single leg deadlift with rotation


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
View Video
Comments Off on single leg deadlift with rotation

Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
View Video
Comments Off on Single leg deadlift

Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
View Video
Comments Off on Walking with drive through

Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
View Video
Comments Off on Standing drive through

Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
View Video
Comments Off on Split leg squats

Bridging with volley


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, bring your right leg up to volley and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
View Video
Comments Off on Bridging with volley

Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
View Video
Comments Off on Cross over single leg squat

Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
View Video
Comments Off on Single leg squats

VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
View Video
Comments Off on VMO Single leg sit-stand

Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
View Video
Comments Off on Wall lift

VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
View Video
Comments Off on VMO Double leg sit-stand

Squats


keeping your toes pointing straight and knees over your toes squeeze your gluteal muscles as you come back up until your hip is extended again
View Video
Comments Off on Squats

Quadriceps


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
View Video
Comments Off on Quadriceps

Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
View Video
Comments Off on Achilles stretch

Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
View Video
Comments Off on Calf stretches

Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
View Video
Comments Off on Lx rotation

Hamstring


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
View Video
Comments Off on Hamstring

FABER stretch


Lie on your back with your legs out straight. Bend one knee and rest that foot on the front of the thigh on the ground. Let the bent leg relax while keeping the opposite glute relaxed on the ground
View Video
Comments Off on FABER stretch

Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
View Video
Comments Off on Groin (gentle)

Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
View Video
Comments Off on Upper hamstrings

bridges x3


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
View Video
Comments Off on bridges x3

Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
View Video
Comments Off on Foam rolling

Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
View Video
Comments Off on Stretch to the sky

Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
View Video
Comments Off on Caterpillar stretch

Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
View Video
Comments Off on Pedalling

Walking arabesque


Feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion. Take a few steps and alternate legs.
View Video
Comments Off on Walking arabesque

Knee to chest


Lie on your back, with both legs straight. Bring one knee to your chest and pull it firmly with your hands. Your opposite hip and glute should remain on the ground.
View Video
Comments Off on Knee to chest

Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
View Video
Comments Off on Close gate

Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
View Video
Comments Off on Open gate

High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
View Video
Comments Off on High knees

Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
View Video
Comments Off on Heel flicks

Star sprint


Jump up for a header, land and then sprint a few strides diagonally. Stop and jump while driving both knees towards your chest, land and then sprint diagonally in the other direction.
View Video
Comments Off on Star sprint

3m sprint – 3m decelerate


Sprint for 3m and then slow to a jog for 3m before stopping.
View Video
Comments Off on 3m sprint – 3m decelerate

Accelerate- sprint- deccelerate (10m)


Jog for 2m, sprint for 6m and go back to a jog for 2m
View Video
Comments Off on Accelerate- sprint- deccelerate (10m)

Shuffling with change of direction


Keeping a slight bend in your knees and lower back, shuffle forwards diagonally two strides. Repeat and go forwards diagonally in the opposite direction. Your hips must be facing forwards throughout this.
View Video
Comments Off on Shuffling with change of direction

Dynamic stretches


Stretching muscles in a dynamic movement that will not only lengthen the muscle but increase joint range of movement as well
View Video
Comments Off on Dynamic stretches

Kicking away from body


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
View Video
Comments Off on Kicking away from body

Lunges with thoracic rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
View Video
Comments Off on Lunges with thoracic rotation

Forward kicks


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
View Video
Comments Off on Forward kicks

Side kicks


activate your glutes on your standing leg to giveyou a stable base, whilst also activating the glutes in your non-standing leg so as to move you in a sideways direction against resistance.
View Video
Comments Off on Side kicks

high knee with theraband


Tighten the glutes on your standing leg to give you a stable base with theraband under the foot and around the ankle of your non-standing leg. Engage your hip flexors to bring your knees up.
View Video
Comments Off on high knee with theraband

Drive through in standing with theraband


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your toes, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
View Video
Comments Off on Drive through in standing with theraband

Side shuffles-ski hop


moving sideways, make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
View Video
Comments Off on Side shuffles-ski hop

Ski hop with squats


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards). Ensure correct squatting technique throughout.
View Video
Comments Off on Ski hop with squats

Run squat forward and back


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout.
View Video
Comments Off on Run squat forward and back

Run squat and turn


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout
View Video
Comments Off on Run squat and turn

Squats


keeping your toes pointing straight and knees over your toes squeeze your gluteal muscles as you come back up until your hip is extended again
View Video
Comments Off on Squats

Side step with squat


tighten your glutel muscles to move side ways, keeping your toes pointing straight and knees over your toes. Complete the exercise with a squat by keeping the same alignment and squeezing your gluteal muscles to come back up
View Video
Comments Off on Side step with squat

Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
View Video
Comments Off on Step off

Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
View Video
Comments Off on Step up

Directional lunge


keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
View Video
Comments Off on Directional lunge

Running man


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
View Video
Comments Off on Running man

Directional hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
View Video
Comments Off on Directional hop

Bridging with kicking


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, lift and straighten your right leg until it is parallel with your chest and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
View Video
Comments Off on Bridging with kicking

Ski hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
View Video
Comments Off on Ski hop

Single leg knee bend with passing


with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to swing through with your non-standing leg, replicating a kicking movement.
View Video
Comments Off on Single leg knee bend with passing

Single leg defending


standing on the leg nearest to the defender (you can also do this pushing against a wall), with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to give you strength to hold off a defender trying to push you away.
View Video
Comments Off on Single leg defending

Superman in standing


Flatten your back in standing and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg back. Your body should not sway from side to side.
View Video
Comments Off on Superman in standing

Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
View Video
Comments Off on Swing through with arabesque

Triple hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
View Video
Comments Off on Triple hop

Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
View Video
Comments Off on Lunge with theraband

Single hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes (not collapsing in or turning inwards) and your hips level
View Video
Comments Off on Single hop

Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
View Video
Comments Off on Lunge with rotation

Pre activation


Steph Catley intro
View Video
Comments Off on Pre activation

Pirformis stretch


The piriformis muscle is msulce deep in the buttock close to the sciatic nerve. Extra tension here can have repercussions for a range of lower back, hip and leg issues. Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
View Video
Comments Off on Pirformis stretch

Squats


Squats are a great basic exercise to work the power muscles of the legs used for any anti-gravity exercise. Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
View Video
Comments Off on Squats

Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
View Video
Comments Off on Bow and Arrow

Hip Flexor stretch


Tight hip flexors can be restrictive for runners, swimmers and other athletes, and also place undue pressure on the lumbar spine for people who have back troubles. This is the correct way to effectively stretch the hip flexor muscles. Kneel on one knee with the other out with knee at 90 degrees, tilt pelvis backwards to keep back flat and slowly lunge forwards to feel stretch at front of hip.
View Video
Comments Off on Hip Flexor stretch