Exercise Videos: Triathlon
Strength and Control
Mobility and Flexibility
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.
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.
Lying face up bend both knees to 90 degrees, keep feet and hips together and rotate knees and hips down to one side, then back up and towards the other
Kneeling on one knee, with your foot resting on a chair behind you. Tuck your bottom under and lunge slightly forwards into hip extension. Once you feel a gentle stretch slowly curl your head an upper back down to intensify the stretch for a few seconds then repeat.
Get into TT position by planking on a fitball, then bring one knee towards chest and squeeze gluts on to kick back to start. Repeat other side.
Get into TT position by planking on a low bench, then bring one knee towards chest and squeeze gluts on to kick back to start. Repeat other side.
Start by lying on your side then prop up onto elbow, keeping body straight from shoulders to feet then slowly upper leg 30cm up towards sky and back dwon into straight alignment. Add theraband around knees for progression
Start by lying on your side then prop up onto elbow, keeping body straight from shoulders to feet then slowly lower hip almost to floor then back up into straight alignment
Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position, lift one leg slightly up off the floor, keeping body alignment and repeat on other side.
Lie on your back with one knee bent. Cross arms across chest and slowly curl head and shoulders up off the floor while holding your foot just off the floor. Control back down. Progress to a straight leg left when able.
Stand on one leg, complete a half squat with your knees going over your 3rd and 4th toes. avoid allowing your knees to buckle in and make sure you can see your toes. Exercise designed to activate your Gluteals and Quadriceps in a weightbearing position.
Kneel Down on ankles, roll back on to feet to stretch the front of the ankles. Exercise designed to improve plantarflexion mobility, which helps with freestyle, backstroke and butterfly kick.
Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
Kneel down , place bottom on heels, place arm out in front of you, rotate your thumb out laterally, hold and repeat on opposite side, can be done +- foam roller. Exercise designed to improve Lat Dorsi mobility which can help with arm position in the water.
Place foam roller horizontally across shoulder blades, keep hips down and streamline over the roller, hold for 30 seconds, then lift bottom up off ground, place hands under the head and roll up and down spine. Exercise helps improve thoracic extension and streamline position in the water.
Get in to a pushup position, keep elbows locked, drop shoulder blades down slowly and then arch back out, keep core muscles on and avoid hitching scapulas. Good for improving scapula control which will help with all swim strokes.
Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
Get in to a pushup position, extend one arm out in front and try to maintain neutral body position and then repeat on other side. Can also be done with lifting alternate arms and legs. Helps improve dynamic core stability.
Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position. Aids in improving core strength and activation.
Start on hands and knees or in a pull pushup position, set scapula and activate core and then pull through using your arm. Exercise will help improve scapula control in a functional position.
Start with arm up in 90 degrees of abduction, retract scapula, rotate arm upwards and try not to drop your elbow. Designed to improve rotator cuff strength.
Keep Elbow tucked in to side, start with hand close to chest and externally rotate out to the side, keeping the scapula in a retracted position. Designed to improve rotator cuff strength.
Get in to Piriformis stretch position with spikey ball under gluteals and roll. A self massage exercise to help with gluteal mobility. A very useful exercise for breastrokers.
Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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.
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.
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.
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
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.
Standing approx. 30cm away from a wall on your left leg, squeeze your left glute and flatten your back. Maintaining this position, reach up and forwards as far as possible towards a 12 o'clock position with right arm and bring it back towards your side. Repeat this with your right arm for the 2 o'clock, 4 o'clock, 6 o'clock, 8 o'clock and 10 o'clock positions. Don't let your hips rotate as your are reaching diagonally. Repeat and alternate sides.
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.
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.
Begin in push up position with your back flat and shoulders back. Keeping your right foot anchored, move your right hand out clockwise as if rotating in a circle. Bring the left foot out clockwise so it is in line with your right hand. Move your opposite foot and hand so that you are back to your starting posture but rotated slightly clockwise. Your back position should be maintained throughout this. Continue until you are back at your original starting position. Repeat and change direction that you move in.
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.
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.
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.
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.
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.
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
Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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.
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.
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
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.
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.
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.
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.
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
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.
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
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
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.
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.
learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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
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.
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
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.
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.
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
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
Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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.
stretching muscles in a dynamic movement that will not only lengthen the muscle but increase joint range of movement as well
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.
step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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.
keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
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)
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)
The thoracic spine is the middle section fo your spine and invovled the most in rotation of the spine. Sitting on your right thigh with a bent knee, place the left foot over on the outside of theright knee. Twist the shoulders towards the left, pushing back into the left knee with the right arm to feel a stretch in the mid back and left gluts.
This is a stretch for your adductors which are important for hip mobility, and running activities, particularly those with change of direction. Sit with the soles of your feet together, hold your feet and slide them in twoards you then lean forwards, pressing your elbows down towards your knees to feel a stretch along the inside of your thighs.
This is a great exercise for gluteal control and strength. Bend knees to 90 degrees, squeeze gluteal and push hips up until body is flat, hold that postion and slowly kick one leg out straight keeping hips level. Return foot to ground and repeat other side.
This is a great exercise for glute activation and eccentric hamstring loading exercise and is a good exercise to complete after a hamstring strain and kicking sports. Standing on one leg with your knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position. where weight is moved onto one leg
Place, one arm on head and pull head across, hold for 30 seconds and then pull head in to more flexion, looking in to the armpit and hold for 30 seconds. Repeat on other side. These exercises are designed to help stretch the muscles of the neck.
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.
This is a good stretch for increasing knee range of motion and managing tension in the quadriceps muscle at the front of the thigh. Standing on one leg with one hand holding onto something for balance, bend the opposite knee and hold onto foot with that hand, pulling the heel towards to bottom to feel the stretch in the quadricep at the front of the thigh.
Hamstring mobility is important for mobility in many running and kicking sports, as well and lower back conditions. Sitting on the ground with one leg out straight, and the other knee bent out to side, reach slowly down leg towards toes evenly with both hands. Feel stretch behind thigh/knee.
This is an important lower limb control exercises that requires ankle, knee and hip strength and stability. Stand on one leg with the other knee bent behind slightly. Keep hips level and facing forwards. Squeeze gluteals on and keeping your knee controlled over your 3rd toe, come down into a 1/4-12 squat.
Step ups are a great functional exercise for quadricep, hamstring and gluteal strength and control. Using a step of appropriate height, plant foot on step, squeeze gluteal muscles, lean forwards and push up onto front foot, extending knee and hips fully, ensuring the pelvis stays level throughout. Return the foot back down to the floor with control.
This is a fantastic exercise for improving the strength and control of you gluteus medius/minimus muscles, which are required for hip stability in running activities, particularly those with change of direction and landing. Place theraband around ankles, come into slight squat, keeping weight on heels. Step sideways slowly with control, keeping toes pointing forwards, keep hips level and feet no closer than shoulder width apart.
Doulbe leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
Mobility of the calf muscles is important for hip and knee function as well as good foot function. Keeping knee straight and foot facing straight forwards, place the ball of your foot on the edge of a step and drop the heel down slowly off the step. Feel the stretch in the muscle at the back of your calf.