Exercise Videos: Cycling
Strength and Control
Mobility and Flexibility
Standing on the edge of a step, tuck pelvis under and flatten your back. Stand on one leg and drop opposite hip but lowering that leg down off the edge of the step, then pull that hip back up again using the muscles on the side of the stance leg.
Going on to your hands and knees with shoulders inline with hands, squeeze your heels together and relax, maintaining neutral spine and core control
|Laying on your back, bend knees to 90deg with your feet still planted on the ground. Rock your knees from side to side slowly to feel a slight stretch through the lower back.|
Laying on your back, pull your left knee up towards your hips and across the right side of your body. Use your right hand to stretch the left knee further over to the right side to engage a stretch in your left glute. Don’t allow your left pelvis to lift off the ground. Repeat on opposite side.
Lying on your back with knees bent to 90 degrees and feet together and planted on the ground. Activate your deeper tummy muscles and maintaince pelvic stability, inhale to prepare, exhale and drop one knee out to the side just before your hips twist, inhale and bring the knee back in. Alternate to the other side
Lying on your back, place your legs on a swissball/ or feet in a TRX, with your knees straight, active your core and lift your bottom up, roll the ball in towards your bottom and control out
Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. 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.
Seated on the leg extension machine, feet shoulder width apart and toes pointed towards the roof. Push against the resistance to extend the knee straight. Ensure the movement is preformed slow and controlled.
Seated on the leg press machine, place your feet shoulder width apart up on the platform, ensuring your knees and hip are at a 90 degree angle. From here push against the platform. Make sure the knees follow the line of the toes and the movement is slow and controlled.
Seated on the seated leg curl machine, ensure your feet a shoulder width apart. Keeping your toes pointed straight, bend your knees, pull through your heels, bringing the heels closer to the bottom. Ensure the movement is performed slow and controlled.
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.
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.
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.
Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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.
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.
Lie on back, place left foot on right thigh and pull right thigh back towards you, Hold. Repeat on opposite side. Can also be done in sitting. Exercise desinged to improve Piriformis mobilty. This exercise can be very useful 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.
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.
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 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 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.
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.
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
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
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.
The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
The rectus femoris is the longest part of the quadricep that runs across the front of the hip and knee. Mobility is needed in this muscle for sprinting and kicking activities. With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.