It is coming to that time of the year again, where athletes across the country head back to pre-season training, putting in the hard yards preparing for another long year of chasing that elusive premiership cup.
This time of the year with returning after a few months break, high running loads & firm grounds; sore muscles & joints are a fairly common occurrence. Properly preparing your body to handle the load of training and impact can help keep you on the park for longer, training harder which will lead to better fitness & performance in the long run.
Implementing these activation & joint stability exercises before or after your training can help to improve & prepare the body to handle the rigors of solid preseason.
Banded 3 Way Ankle:
The ability to create stiffness, absorb and produce force through the ankle is extremely important during sprinting, jumping and cutting movements.
The Banded 3-Way Ankle. It’s a simple exercise that can be done on the training track at the gym or even at home. Performing 2-3 sets of 10-15 reps of the exercise as demonstrated 1-2x a week will go a long way to improving the strength of the ankle complex.
Single Leg Calf Raise with Iso Hold:
The Single Leg Calf Raise is a simple exercise to perform almost anywhere and the key point to drive home is the need to drive pressure through the big toe.
Performing a combination of isometric holds of 10s and reps of 10-15 is a great way to improve the strength of the ankle complex and prepare the joint to handle the impact of running and jumping.
Terminal Knee Extension off Box"
The TKE is a handy little exercise to incorporate into your program to strengthen the musculature that supports and stabilises the knee. This variation is the Single Leg Low Box.
The key to this exercise is break at the knee first and allow your knee to travel forward over your toes, do your best to keep your heel in the ground. When you have reached a 1/4 squat positions aggressively drive your heel into the box and squeeze your quad to return to a standing position.
Feel free to use a wall or PVC pipe for support. Perform this exercise for 2-3 sets, 10-15 reps each side to warm up, and/or improve the strength of the knee extensors.
Banded Terminal Knee Extension:
This variation is the Banded TKE. The key to this exercise is to drive your heel into the ground and aggressively squeeze your quad each rep.
Perform a combination of isometric holds of 10s and reps of 10-15
Banded Pull Through:
Band Good Morning:
Hip hinging exercises, such as an RDL or Good Morning should be a staple of any good strength program to strengthen the posterior chain.
A couple of great variations of the hip hinge are the band pull-through & the band good morning. You can use these as a warm-up prior to moving, as part of an ongoing rehabilitation program, or even as pure strengthening exercises (a strong band is needed) for the glutes & hamstrings.
Performing these exercise for 10-15 reps for 2-3 sets is a great way to develop your posterior chain.
If you need more guidance on how to improve your performance or rehabilitate from injury. Get in touch to book an athletic assessment.
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