Physical Preparation Handbook Trampoline

Version 1.0

Aim of the Physical Preparation Handbook

The purpose of this handbook is to optimise the physical preparedness of gymnasts within the performance pathway to cope with the demands of the sport and raise performance standards to the highest level.

The expectation is that a gymnast attending a Junior national camp should be able to demonstrate a Level 2 competency and be striving for a Level 3 in all fundamental movement patterns.

The exercises in this handbook have been specifically chosen as they require minimal equipment. This will maximise versatility and the frequency with which they can be performed, allowing optimal musculoskeletal adaptations.

This will ensure gymnasts are ready to undertake their technical training, and that they are robust to withstand increases in training load and strain as they progress through the performance pathway.

This handbook provides a useful resource for both gymnasts and coaches to integrate strength and conditioning into their programmes in a safe, progressive way to enhance athletic development.

Why is Physical Preparation Important?

Physical Performance

The way you physically prepare can positively influence performance on the trampoline. For example, appropriate physical preparation can increase the amount of force a gymnast can produce. The more force that a gymnast can produce, the greater their chances of increasing their time of flight.

Additionally, specific physical preparation set by a Strength and Conditioning coach can support the physical demands of executing gymnastics skills, enabling gymnasts to have greater control over their required movement patterns and allowing them to master more complex skills.

Injury Prevention

One of the most important areas that physical preparation covers is reducing the risk of injury. A senior male gymnast can experience forces up to 16x their body weight at the bottom of the trampoline bed. These high forces can partly explain why injuries, for example to the lower back, are very common in trampoline gymnasts. Developing the required relative strength throughout the body is therefore essential to help the gymnast to withstand these extreme forces.

Additionally, as a gymnast progresses through the performance pathway there will be an increase training load demand. Our aim is to ensure that all gymnasts are physically robust to withstand the increases in training load and the technical demands associated with performing at a high level. Being able to minimise time lost through injury ensures more time is spent developing the technical and physical qualities which are essential for effective long-term athletic development.

Development

Appropriate physical preparation is crucial in developing fundamental movement patterns, which form the foundations to more complex skills that are developed at a later stage. Like a pyramid, a strong, broad foundation of movement competency creates the possibility of a gymnast’s physical capabilities being elevated and fulfilled.

A blank programme can be found on the last page of this handbook for you to print off and utilise

Key Principles of Training

To optimise athletic development of the gymnast, there are 5 key principles of training that need to be incorporated.

1. Frequency This handbook is designed to ensure that there should be no limitation to undertaking a structured physical preparation programme, regardless of the facilities or equipment available. Integrating specific physical preparation within and around a gymnast’s training programme will maximise the opportunity to perform the required frequency of each component of the programme (Strength, Core, Conditioning). This will ultimately help develop robust, physically competent gymnasts.

2. Variability A new programme should be created every 6 to 8 weeks. This ensures that a gymnast has a new stimulus regularly which will improve motor skill development, reduce training stagnation and prevent boredom.

3. Specificity This refers to choosing specific exercises that challenge the gymnast. To ensure effective long- term athletic development, we don’t need to run before we can walk. A gymnast needs to earn the right to progress, and should develop competency within each level to ensure they acquire a well-rounded physical literacy. Certain exercises will challenge areas more then others and these should always be prioritised. A Strength and Conditioning coach can help guide you as to what these areas might be.

Variations in boxes with a green background are body weight exercises and should be the preference in programming before selecting more advanced exercises that may require additional external load.

Variations in boxes with a light-yellow background are simple exercises that require light additional load and the preference is that these should be performed once body weight exercise variations

have been achieved, and prior to the more advanced exercises in the light-red shaded boxes.

Variations in boxes with a light-red background are more advanced exercises that require additional load and the preference is that these should be performed once both body weight and light-yellow exercise variations have been achieved, and if any prerequisite exercises have been competently demonstrated.

4. Overload For a muscle to become stronger it must be subjected to a degree of stress beyond what it can currently withstand. During the recovery phase the body responds to this stress stimulus by adapting the muscle to withstand a stress greater than the stimulus it was exposed to, and thus the muscle becomes stronger. We can create an overload by increasing the volume of work done (more reps and/or sets), increasing the external load (increasing resistance/weights) or increasing the lever length.

5. Progression This is key to ensure there is a consistent gradual overload within the programme which in turn creates variability via increases in exercise complexity. The aim of the programme is to develop movement competency and motor skill. Progressing training volume is therefore easy to administer and will promote the required physical adaptions of strength and capacity.

Example 1: Linear progression via increasing reps to increase training volume Week 1 2 3 4 5 6 Reps 10 11 12 13 14 15 Sets 3 3 3 3 3 3 Training Volume (reps x sets) 30 33 36 39 42 45

Example 2: Varied progression by manipulating reps and sets to increase training volume Week 1 2 3 4 5 6 Reps 12 9 15 11 9 10 Sets 2 3 2 3 4 4 Training Volume (reps x sets) 24 27 30 33 36 40

RULES

1. New programme every 8 weeks

2. Based off competency and previous programme, choose a variation or progression and fill in the exercise information (name & level) for Strength

3. Only progress to the next level if the progression criteria is are strictly met. Long-term athletic development doesn’t require short cuts or rapid progression

4. Vary Core and Conditioning based on each gymnast’s specific needs, competency and previous programme

5. Training volume (Reps x Sets) should equal a minimum of 20, maximum of 45 for Strength. Ensure there is a progression throughout the programme

6. Jumps & Landings training volume should be 15 to 25 contacts. Performing a greater number of contacts could put the gymnast at increased risk of injury. An increase in height will increase training intensity, therefore reps and sets don’t have to be changed as frequently Ideally this work should be done barefooted on a thin mat. However, changes to the compliance of the surface will increase the intensity (harder surface equals more load). If there is no appropriate matted surface gymnasts should wear trainers.

7. Core and Conditioning training load should total between 60-120 seconds, except for Plyometrics which should be limited to 10 seconds per set

8. Strength should be completed 2x a week

9. Core should be completed 3x a week

10. Conditioning should be completed 3x a week

11. Only introduce external load if bodyweight competency been shown across the level, and exercise prerequisite competency has been demonstrated

12. Gymnasts should bring their current programme, along with any previous programmes, to any national camps they attend. This will allow the National Coaches to monitor their physical progress

Prepare to Perform

In order to train or compete optimally, preparing the body to physically perform is critical to ingrain key routine characteristics and reduce injury risk.

A warm-up is more than just raising the pulse and increasing muscle temperature. It is an excellent opportunity to develop key fundamental movement patterns, regularly expose the body to specific conditioning, and enhance the physical output of the body to perform at an elevated state.

The acronym RAMP can be used to form an effective warm-up. It stands for Raise, Activate, Mobilise and Perform.

Raise

This is your traditional pulse raiser. This could be performed on or off feet (e.g. running, bike) or could be done as a fun game (e.g. tag, handball). Games are great ways to build athlete engagement, teamwork, cognitive skills, decision making and spatial awareness, and drives intensity from the start.

Activate

This is where we ensure key muscle groups are fully recruited. In trampolining, the glute, hamstring, calf and trunk muscles are key areas for performance. A failure to effectively activate these muscle groups could also increase injury risk. The activation phase is a good opportunity to include any specific rehabilitation exercises a gymnast may have.

Mobilise

The aim here is to increase the range of motion around a joint, which is essential to both create the required shapes and reduce injury risk.

Research suggests that performing static stretches (where a stretch is held for a period of time e.g. 20-30 seconds) can reduce power output for up to 30 minutes afterwards. Therefore, it is recommended that dynamic mobilisation, where joints and muscles are actively moved in and out of their full range of motion, is performed during warm up.

Potentiate

This phase is all about creating a high stimulus under intent that, following a recovery period, will elevate the gymnast’s physical capabilities above their resting state. In other words, making them more powerful than prior to warm-up.

This phase can also be used to incorporate regular ballistic and plyometric exercises (e.g. Countermovement Jumps, Hops, Drop Jumps) to develop skill competency and physical characteristics associated with power development.

The potentiation should be done between 5-10min before going on to the trampoline to maximise performance gains.

(Performing static stretches after the potentiation may reduce or reverse the benefits of the warm-up and should therefore be avoided).

Building a warm-up

A warm-up doesn’t have to be like a structured recipe. However, the potentiation should always come at the end so a gymnast can maximally apply themselves to optimally reap the rewards. A warm-up should last between 15 and 30 minutes depending on the session goal.

RAM the P

To save time and increase the flow of the warm-up, the raise, mobilisation and activation can be integrated together. By dynamically mobilising and activating the heart rate will increase simultaneously allowing the raise to be achieved.

A warm-up can be a great time to integrate fundamental movement patterns as dynamic mobilisations (e.g. Squats, Hinges, Push, Pulls, Unilateral work, Trunk), which can create a high dosage across a training week. This will ultimately improve motor skill development. Including multiple fundamental movement patterns within a warm-up can develop these important competencies whilst mobilising and activating the key muscles.

An effective warm up should be structured in a similar fashion to an orchestral piece that finishes in a big crescendo. All the slow, low intensity exercises should be at the start, with the intensity gradually increasing until you reach your peak during the potentiation phase.

Low Med High Intensity 1 2 3 4 5 Foam Rolling Floor Based Activations Dynamic Potentiation Content Specific Stretches Mobility Pre-habilitation Mobility

The warm-up should also reflect the session. A light skills-based session might pair well with a general mobility, pre-habilitation based session. In contrast, a competition preparation session will require a concise, high level of intensity throughout. The majority of technical sessions would complement a warm-up that includes multiple fundamental movement skills, as part of a wider long-term athletic development strategy.

If this can be performed well 3-5 times per week we can be confident that there will be significant positive physical adaptations derived from the warm-up alone. Overall, this will save time, reduce unnecessary additional training load, and potentially free up additional training time on the trampoline.

Example warm up structures

Low Intensity Medium Intensity High Intensity Skills Session Technical Session Competition Session Foam Roll Problem Solving Game Competitive Game

Individual Stretches Individual Preparation Individual Preparation

Shoulder, Thoracic, Hip & Shoulder, Thoracic, Hip & Ankle Specific Hip & Trunk Ankle Mobility Mobility Activations Specific Dynamic Ankle Activations Hip & Trunk Activations Mobility Dynamic Mobility (Squats, Lunges, Proprioception Training Single Leg Landing Drills Hinges, Overhead Patterns) Hip & Trunk Activations Single Leg Hop & holds Plyometrics Squats, Lunges, Hinges, Plyometrics Ballistic Exercises Overhead Patterns

Jump & Landing Skills Landings

Low Level Plyometrics Ballistic Exercises

Prior to a Strength and Conditioning session, a gymnast needs to ensure the key movement patterns are mobilised and rehearsed under low loads. Any pre-habilitation work should also be undertaken to ensure the body is optimally prepared to facilitate the desired training adaptations.

Level Squat 1 - Goblet Squat Hold weight infrontof the bodyat chinheight extend armsto increase lever andincrease pelvic stability Bilateral Leg Press Full range undercontrol,narrow stance with knees andtoes aligned timeof flight Variations Lower limb strength Lower limb strength development and motorcontrol to apply force into the bed which will improve timeof flight Progression Criteria: 15 perfect reps Sumo Sumo Squat Wide aspossible, knees aligned withtoes feet and externally rotated. Drive knees out the over toes as youdescend Narrow Narrow Overhead Wall Squat Feet widthhip close& parallel, to the wallas possible withouthandstouching. Progress exercise bynarrowing the shoulder width. Zombie Squat Zombie Squat Tear the floor apart from front to back with toes & knees aligned knees & toes with back to front from apart floor the Tear arms on drinks ofa tray Balance heel your under a grape squash and knees below hips with parallel torso and Shin descent the of bottom the at height) (knee parallel below be to hips the for Aim Coaching Points Coaching 2. 3. 4. 1. Level Squat 2 Deadlift Hexbar trunkBrace andsqueeze shoulders throughout. Narrow stance. Lifting byextending knees followedby hips, controldescent Front Front Squat inBar a front positionrack which sees the bar resting on the anterior aspect of the shoulder. Elbowslike guns to fulldepth Variations Lower limb strength Lower limb strength development and motorcontrol to apply force into the bed which will improve timeof flight Sots Sots Squat At the ofbottom a dowel back squat overheadpress, holding depth Lateral Squat In a sumo stance, extend oneleg and shift weight to the oppositeside keeping both feet flat Progression Criteria: 15 perfect reps Prisoner Prisoner Squat Proud chest Proud elbows back squeezing by bladesshoulder between Holdpen a upset As Squat Zombie Coaching Points Coaching 2. 3. 1. Level Squat 3 Deadlift Maintainalignmenttrunkthroughout, first pullremainstrunk fixed as knees extend, second pullhips extend into standing,trunk moves vertical. Keep shoulders squeezed back Back Back Squat Withbaracross shoulders, pull the Push apart. bar the feet apart andtwist the knees outover the toes as descendyou into a full depth squat Variations Lower limb strength Lower limb strength development and motorcontrol to apply force into the bed which will improve timeof flight Cossack Squat Perform squata lateral to full range, aim to keep both feet flat to the ground Banded Banded Monster Squat Standwithin the band.bandPull apart overhead. Hold the tension andsquat Progression Criteria: 15 perfect reps Overhead Overhead Squat Pull the poleapartPullthe head ofthe thecrown above Pole set up squatAs prisoner Coaching Points Coaching 2. 3. 1. Level Lunge 1 extend extend armsto increase - Front Front Foot Raised Squat Split Increase fronthip flexion byraising front foot upat least 2 inches Goblet Split Goblet Split Squat Hold weight infrontof the bodyat chinheight lever and reduce weight limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. Split Squat Split Squat Progression Criteria: 10 perfect reps oneach leg Assisted Assisted Split Squat Hold onto something stableto ensure stabilityand technique Overhead Overhead Split Squat Have a dowel headabove pull andapartwith hands. Maintain a straight line between hands,shoulders, hips and rear knee. Stay tall as if you are keeping your head above water above head your keeping are as you if tall Stay descendknee as you rear and hips shoulder, between line a straight Keep knees with anglestoes inline and knees right withat apartwidth hip Feet Coaching Points Coaching 2. 3. 1. Level Lunge 2 Sliding Sliding ReverseLunge Keep rear forefootin contact with a sliding surface, extend loweringback, bodydown,drag back upto complete a rep Goblet Goblet Lunge Reverse Hold weight infrontof the bodyat chinheight extend armsto increase lever and reduce weight limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. Reverse Lunge Reverse Progression Criteria: 10 perfect reps oneach leg Assisted Assisted ReverseLunge Hold onto something ensure to stabilityand technique rear rear knee. Overhead Overhead ReverseLunge Have a dowel headabove pull andapartwith hands. Maintaina straight line between hands,shoulders, hipsand Step back onto ball of rear foot with heel raised high heelraised with foot ofballrear back onto Step positionAssume squat split leg to the throughout tension to maintain foot rear withthe floor Pushinto dropping hip rear prevent Coaching Points Coaching 2. 3. 1. Level Lunge 3 Goblet Bulgarian Goblet Bulgarian Split Squat Hold weight infrontof the bodyat chin height extend armsto increase lever and reduce weight Forward Forward Lunge Finishin splitsquat position.Push uponto toes as youlunge forwardto lock hips,on ground contact keeps hips stableand trunk rigid parallelandto front shin limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. Overhead Overhead Bulgarian Squat Split Have a dowel headabove pull andapartwith hands. Maintaina straight line between hands,shoulders, hipsand rear knee. Assisted Assisted Bulgarian Split Squat Hold ontosomething ensure to andstability technique Progression Criteria: 10 perfect reps oneach leg Bulgarian Split Bulgarian Squat Avoid directing bodyweight through rear foot, use only for stability stability for use only foot, rear through bodyweight directing Avoid foot offront foot mid through bodyweight Keep knee rear andhip shoulder, between line straight Maintain Coaching Points Coaching 2. 3. 1. Level Unilateral Squat 1 Knee Knee Constrained Squat Positiona boxin front of knee to prevent excessive dorsi flexion Overhead Overhead Partial Squat Increase trunk lever with armsabove head limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. March March - Partial Squat Balance Matrix Perform squat,a partialusing nonstance leg reach out towards each ofpoint a compass March) - Small Small Step Up (A Use a step that’s halfwayup the shin. Drive downinto the step, punching the rear leg throughinto anA Progression Criteria: 10 perfect reps oneach leg Standing Partial Squat Standing Partial Body weight needs to be positioned in the middle of your foot as if you are are as you if foot oftheyour middlebepositioned needs in to weight Body ball ontennis a balancing together ankle, & hipknee Flex knee andtoes of alignment Maintain Coaching Points Coaching 2. 3. 1. Level Unilateral Squat 2 March March - Running Running Man Squat Knee of the free leg touches the floorto complete descent Medium Medium Step Up Use a step that’s at knee height. Drive downinto the step, punching the rear leg throughinto anA limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. Chair Chair Squat Keeping shin torsoand parallel tapat a chair the end ofdescent Deficit Deficit Squat Progression Criteria: 10 perfect reps oneach leg Eccentric Small Step Down Standingona step, lower rear leg back to tap the floorasif you are testing the temperature of water In the working leg, feel as if you are squashing a grape underneath your heel your underneath a grape squashing are as you ifleg, working feel theIn in toe your dipping are as you if lightly leg,theground touch free theWith water maintain to water deep above head keeping picture posture, maintain To tension torso Coaching Points Coaching 2. 3. 1. Level Unilateral Squat 3 March March - workingleg can helpmaintain pelvic - Unilateral Leg Press Split the legs so that leg one isbut dominant the non stability. To do this keep the working leg on the plateas pictured whilst resting the ofball the other footat the ofbottom the plate Large Large Step Up Use a step that’s midat a thigh height. downDrive into the step, punching the rear leg through into anA limb asymmetry, applying limb asymmetry, applying force into the trampoline and stabilising horizontal - Variations Lower limb unilateral strength and development motorcontrol. Important for reducing inter during movement contact with the bed. Progression Criteria: 10 perfect reps oneach leg stance leg staysin front of the lower body, hipsdown to - Overhead Overhead Chair Squat Have a dowel headabove pull andapartwith hands throughout exercise keeping shinand torsoparallel Pistol Squat Non heel and return to standingfor onerep. Maintainalignment Standing Parallel Squat Standing Parallel Squat so that your stance leg thigh is parallel with the floor, with hips andhips with thewithfloor, is parallel leg thigh stance so your that Squat knee aligned needsto beparallel trunkand Shin toes knee ofand alignment Maintain Coaching Points Coaching 2. 3. 1. Level Hinge 1 Horizontal Medicine Ball Push Hinge Perform handsonhips hinge, indoing so holdinga medicine pushball infrontof the bodywith arms parallel to the floor Split Split Stance Good Morning Split feet sorear footis inlinewith front heel. Rear leg is relaxed withground contact madevia of ball the foot. Hands ina prisoner position Variations Disassociation Disassociation between the torso and the lowerlimbs protects the spine whilst strengthens the posterior musculature of the body, reducing injury risk and enabling the body resist against higher ground reaction forces at the bottom ofthe bed. The extension of the hips allows for the development of force shirt logo in a mirror ahead ofyou) ahead a inlogo mirror shirt - Progression Criteria: 15 perfect reps a low ceiling) Cricket Slips CricketSlips Knee Extensions This is a good regression of handsonhips hinge. squatPartial with handson knees. Keep rigid back andextended knees without standingup (stay under Hands Hands on hips hinge Prisoner Prisoner Good Morning Hands behindhead,squeeze shouldersback as hingeyou at the hip Knees stiff, trunk rigid (show your t (show your rigid trunk stiff, Knees wall the back towards Pushhips heel towards weight Keep them between a £50 note have you as if together blades shoulder Squeeze day ona windy Coaching Points Coaching 2. 3. 4. 1. Level Hinge 2 Horizontal Push Holds Same as the medicine pushballhinge, buthold the positionfor time opposedto performingreps Barbell Barbell Romanian Deadlift Use a barbellto the overloadmovementpattern stance leg stance - Variations Disassociation Disassociation between the torso and the lowerlimbs protects the spine whilst strengthens the posterior musculature of the body, reducing injury risk and enabling the body resist against higher ground reaction forces at the bottom ofthe bed. The extension of the hips allows for the development of force with feet withfeet shoulder width apart. inPull 0 Hip Thrust Hip Onlywithperform external once load bodyweighthas been mastered. Have knees at 90 belt buckleas driveyou the hipsup. Kettlebell Kettlebell Arabesque Hold KB in the oppositehandto the stance leg, keep rigid throughoutupper bodyand use non to drive the hinge Progression Criteria: 15 perfect reps Romanian Romanian Deadlift (Dowel) Shoulders in front of hands (make back, arms, triangle:legs) a (make ofhands front in Shoulders shoulderblades between a note Squeeze legs downtheto Allow slide dowel stiff and bent slightly butout locked be NOT should Knees heelofthefoot the towards move should Weight Coaching Points Coaching 2. 3. 4. 5. 1. Level Hinge 3 Kettlebell (KB) Kettlebell (KB) Swing Must be ableto a perform deadliftRomanianbefore attemptingthis exercise. Allow the KB to indrop, doingso hinge at the hips,maintainingrigid straightback and allowarms, KB to movethrough legs with forearm touchinginner thigh. Drive hipsthrough armsto propel KB up. Arms shouldb relaxed andstraight throughout. Medicine Medicine Ball Wall Rebound Hinge Facing a wall,maintain hinge positionandrebound the ball off the wall,ensuring hinge positionstays stiff throughout Variations Disassociation Disassociation between the torso and the lowerlimbs protects the spine whilst strengthens the posterior musculature of the body, reducing injury risk and enabling the body resist against higher ground reaction forces at the bottom ofthe bed. The extension of the hips allows for the development of force so thigh 0 stance leg stance hipto 90 - parallel to the floorthroughout Single Single Leg Hip Thrust Bring non is vertical. Maintainhip alignment Progression Criteria: 10 perfect reps oneach leg Barbell Barbell Good Morning Withbaron shoulders pullbarapartasyou hinge at the hip Arabesque (Dowel on Shoulders) Arabesque Drag rear foot for as long as possible, push back as far as as as possiblelong heelpossible,back as withfor push far foot rear Drag hinge the drive to theback through tension keep to barapart Pullthe ofball with the a grape squashing you leg, picture standing the Through toe big your Coaching Points Coaching 2. 3. 1. Level Vertical Pull 1 Chin Chin Up Negatives In a narrow supinatedhandgrip, descend 5sec for into fullextension withoutlocking outelbows Variations The The latissimus dorsi muscle situated in the back stabilises the trunk during landing whilst helping provide to propulsion during jumping vary grip positionsgrip vary - Pronated Hand Pronated = PalmsGrip face Down/ From Away Supinated Grip Hand = Towards PalmsFace Up/ Progression Criteria: 15 perfect reps Lat Lat Pulldown Machine Squeeze shoulderblades together andthe pullbar down towards the chest Assisted Assisted Pull Up Machine Use the act asmachineto counterweight a to regress the load Hanging Hanging Scapula Depressions Squeeze shoulder blades down and together with elbows extended but not but with extended elbows together bladesdownand shoulder Squeeze locked hookwith Hold grip bar holda hollow for up hips Tuck Coaching Points Coaching 2. 3. 1. Level Vertical Pull 2 Weighted Weighted Chin Ups If can you10 perform bodyweight chinups, include external to loadincrease strength relative Easiest wayis to thread a power bandthrough a weight plate andeach loop end of the bandaroundyourshoulders. Variations The The latissimus dorsi muscle situated in the back stabilises the trunk during landing whilst helping provide to propulsion during jumping the the chinup,progressively buildback up deload Pronated Hand Pronated = PalmsGrip face Down/ From Away Supinated Grip Hand = Towards PalmsFace Up/ Chin Up Progression Criteria: 5 perfect reps under control Banded Banded Chin Ups Use a bandto to bodyweight Negative Pull Ups In a wide pronatedhandgrip, descend 5sec for into full extension withoutlocking outelbows Narrow hand grip with hands supinated so palms face so you face palms supinated with handsgrip hand Narrow hands, is chinabove until ascent pull bladesduring shoulder Squeeze hollow hold keeping elbows locking outand extending fully without control under down Lower Coaching Points Coaching 2. 3. 1. Level Vertical Pull 3 Weighted Weighted Pull Ups If can you10 perform bodyweight ups,Pull include external to loadincrease relative strength Variations The The latissimus dorsi muscle situated in the back stabilises the trunk during landing whilst helping provide to propulsion during jumping the the pullup,progressively build deload Banded Banded Pull Ups Use a bandto back upto bodyweight PronatedHand Grip= PalmsDown/ face Away From Supinated HandGrip = PalmsTowardsUp/ Face Pull Up Progression Criteria: 5 perfect reps under control Hollow Hold Chin HollowHold Chin Ups Raise legs into a hollowpike hold position duringeach rep Wide grip with hands pronated so that the knuckles face you knuckles theface so that pronated handswithgrip Wide back so moves upperchest Extendascent. bladesduring shoulder Squeeze thebar towards up hollow hold Maintain Coaching Points Coaching 2. 3. 1. Level Horizontal Pull 1 Prone Barbell Row Using anincline flator bench, face lay down. Use a pronated handgrip. Squeeze glutes, keeping whole bodyrigid. upPull into the bench Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe posterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. Standing Standing Unilateral Banded Row Set uplikebilateral resistance band row. Interloop handlesof the resistance bandandresist asrotation youpull Standing Standing Bilateral Banded Row Have arms to parallel the floor,squeeze shoulders bladesand elbows together behind the bodyas you pull PronatedHand Grip= PalmsDown/ face Away From Supinated HandGrip = PalmsTowardsUp/ Face TRX TRX Row Progression Criteria: 15 perfect reps undercontrol Closer you take your feet to the anchor increases bodyweight resistance bodyweight increases the anchorto feet your take Closer you arms onlymovingwith rigidwhole body Keep behind together elbows squeezingpull initiate bladesto shoulder Squeeze back pull as you body the Coaching Points Coaching 2. 3. 1. Level Horizontal Pull 2 Prone Dumbbell Prone RowDumbbell Using anincline flator bench, face lay down. Squeeze glutes, keeping wholebody rigid. Pullup either side of the bench Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe posterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. . . Resist asrotation you pull 0 Bent Bent Leg – and maintain a straight line from the hipsknees to the from line a straight maintain and 0 TRX Single RowArm Set uplikean inverted row, inter loopingboth handles together. Keep torso perpendicularto the TRX to resist rotation. Single Single Leg Unilateral Banded Row Standon the oppositeleg to the working arm. With the nonstance leg raised upto 90 Progression Criteria: 15 perfect reps undercontrol TRX Inverted Row TRX Inverted Hold onto TRX handles with straight arms and shoulders directly underneath underneath directly shoulders arms and straight TRX withhandles Hold onto straps. the knees 90 at Position shoulders and so is bodychest positionedthe upper thelifting the handles, Pullinto throughout. rigid torso the Keep handles.the between Coaching Points Coaching 2. 3. 1. Level Horizontal Pull 3 Renegade Renegade Row In a quadrupedpositionhave one handona dumbbell. Resist throughoutrotation the shoulders,andtrunk pelvis as youra perform row Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe posterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. Seated Seated Cable Row Have the cablepositioned at chest height. trunkBrace andresist extensionthoracic andflexion. Pull control. under Raised Straight Leg Raised Straight Bent Bent Over Row Prerequisite is to perform a technicallysound deadlift.Romanian Have trunk just parallelaboveto the floor. Have supinated grip. Pullbarup and back into the crease of the hip,following the length of the thigh. Maintaintrunk rigidity throughout – Progression Criteria: 15 perfect reps undercontrol TRX Inverted Row TRX Inverted Lay on the floor with shoulders directly under the bar, which should be at a beat which should bar, the under directly on floorshoulders with the Lay belowbar is the just thatheels ona bench Rest reach. beyond just height height line a withstraight rigid,whole body keeping barand Holdthe on to ankles. hipsand shoulder, between flex Donothipsto allow the sternum. the touching bar, the into Pullchest Coaching Points Coaching 2. 3. 1. Level Vertical Push 1 Seated Seated Barbell Shoulder Press In a seated position with core engaged, press barbellheadabove with grip isa that’s slightly wider thanshoulder width Variations Works alongside Works alongside the trunk to enable effective force transfer throughout the body hold to technical positions and maintain shoulder stability and thoracic mobility Hold Perbutation 0 Overhead Overhead Hold a stabilityballheadabove your with eyes closed. pusha Have partner inthe a ball random way. Try to remainstill throughout. Donkey Donkey Kicks In a quadrupedposition. Push hands into the floorand kick feet upwards. Progression Criteria: Hold correct shapefor 30s Box Pike Handstand Pike Box Have box at hip height, with feet on the box and hands on the flooronthehands and box onthe feet with height, hipat box Have the extending hands,the over shoulders to take hands towards feet Walk 90 beat to hips Aim back. for upper slightly fingers With hands.of knuckle the the through Pushbodyweight thefloor from away Push flexed. Coaching Points Coaching 2. 3. 1. Level Vertical Push 2 Seated Seated Dumbbell Shoulder Press In a seated position with core engaged. Hold dumbbellsin a neutral position.As youpress overhead pronatehands so the end of the dumbbellstouchhead above your Variations Works alongside Works alongside the trunk to enable effective force transfer throughout the body hold to technical positions and maintain shoulder stability and thoracic mobility Kneeling Kneeling Bilateral Overhead Hold Hold a barbellabove your head. Pullingbarapart andpushing towards the ceiling. Keep abdominalsengaged Monster Band Monster Band Squat Standin a resistance band. Press bandoverhead and squat. Can be performed asa Sots squat. Progression Criteria: Hold correct shapefor 30s Wall Assisted Handstand Assisted Wall Position hands close to the wall, with fingers pointing as wall the pointing fingers withclose handsthe wall, to Position knuckle ofthe the through Kick all. Pushup so thebodyweight back faces a time at wall theoff onefoot Take flexed. slightly fingers Withhands. squeezing theother, thenwall, the off onefoot take rigid, whole body Keep together feet both Coaching Points Coaching 2. 3. 1. Level Vertical Push 3 Seated Seated Unilateral Shoulder Press In a seated position with core engaged. Hold dumbbellina neutral position, with the opposite raised arm laterally and held straight at shoulder height. Variations Works alongside Works alongside the trunk to enable effective force transfer throughout the body hold to technical positions and maintain shoulder stability and thoracic mobility weight bearing handdown the sidedsame - Kneeling Kneeling Bilateral Overhead Hold Hold a dumbbell above your head. Keep abdominals engaged. Pushto the ceiling leg. leg. Keeping legs straight. Windmill Hold weight inone head.arm above yourHave a wide stance with toes angledparallelfrom away the weight. Maintaineye withcontact the weight. Slide the non Handstand Progression Criteria: Hold correct shapefor 30s Bodyweight through the knuckle of the hand with fingers slightly flexed slightly with fingers knuckle handtheofthe through Bodyweight floorPushaway the together feet and abdominals glutes, a time. at Squeeze, oneleg up Bring Coaching Points Coaching 2. 3. 1. Level Horizontal Push 1 Barbell Barbell Bench Press Have a spotter. Pronatedpullgrip, bar apart. bardownBring to the chest. Press lower back into the bench and feet onthe floor. Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe anterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. PronatedHand Grip= PalmsDown/ face Away From Supinated HandGrip = PalmsTowardsUp/ Face Progression Criteria: 15 perfect reps Press Press Up Negative Holds For the negative componentperform a fullpress up with a 5s decent. Aimto then hold the bottom positionfor 5s. need No to pushback up. Kneeling Kneeling Narrow Press Up Hands shoulderwidth with apart, elbows tucked intoat bodyfull descent. Kneeling Press Up Kneeling Press Bodyweight through the knuckle of the hand with fingers slightly flexed slightly with fingers knuckle handtheofthe through Bodyweight floorPushaway the together feet and abdominals glutes, a time. at Squeeze, oneleg up Bring Coaching Points Coaching 2. 3. 1. Level Horizontal Push 2 Dumbbell Dumbbell Bench Press Have a spotter. Neutral grip. Bring dumbbellsdown either side of the chest. Press dumbbellschest above so that the ends of the dumbbells touch. Press lower back into the bench and feet on the floor. Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe anterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. from the shoulder the from 0 Narrow Press Up Hands shoulderwidth with apart, elbows tucked intoat bodyfull descent. Feet Raised Press Up feet Elevate to shoulderheight when press ina up position Progression Criteria: 15 perfect reps Press Up Press Hands slightly wider than shoulder width apart width shoulderwider than slightly Hands (prawn up tucked hipswith shoulderandankle, hip between line Straight like) a 45 at be should elbow descent, full At Coaching Points Coaching 2. 3. 1. Level Horizontal Push 3 Unilateral Dumbbell Bench Press Keep one arm extended andstationarywhilst the other arm works. Variations Maintain Maintain a balance in the muscles at the front and back of the shoulder ensure the joint is protected during contact with the bed. Strength ofthe anterior shoulder works alongside the trunk to help produce and stabilise rotation and create the required technical shapes. Medicine Medicine Ball Press Ups Have one handon a medicine or ball box to increase range onthat arm Band Band Press Resisted Up Use a resistance bandacross the back of yourshoulders, held inplace withyour handsto add resistance to the ascent phase from the shoulderthe from 0 Progression Criteria: 15 perfect reps Loaded Press Up Loaded Press Hands slightly wider than shoulder width apart. Straight line between ankle, between line Straight apart.width shoulderwider than slightly Hands like) (prawn up tucked hipswith shoulderandhip a 45 beat shouldelbow descent, full At blades shoulder between plate weight Rest Coaching Points 2. 3. 1. Level Hip Extension 1 80% 1RMload. 80% - igh) remains optimal, which is which optimal, remains igh) without locking out knees. Aim to have have knees. to Aim out locking without floor. the off hands Double Leg Hamstring Curl Hamstring Leg Double feet the performball, a stability Using this In bridge. hamstringraised the towards in heels the pull position and extended hips keepinghips, control legsunder stable. Extend Nordic Hamstring Curl Hamstring Nordic ankles brace position, a In kneeling Slowly extension. hip and maintain to Aim control. under forwards lean cant you until keep moving constantly the reach to Aim position. the hold falling. without floor Hypertrophy Machine Curl Hamstring be would schemeloading Hypertrophy minute a one with sets of 105reps 70at set recovery inter ior musculature force development development force musculature ior th ter , feet hip width apart, apart, tuck width hip feet , 0 , with feet shoulder width width shoulder feet with , 0 extended leg. extended Fire Hydrants Fire leg one with position a In quadruped back the raise to hip the extend straight, to shape a in prawn back lower Keep leg. tuck. main Kicks Donkey of the knee the bend kick donkey For Knees at 90at Knees to hips and extend under hips Tuck apart. ceiling the Reps Bridge Hamstring Raised Feet 140at Knees ceiling the to and extend under hips Supine Bridge Hold Bridge Supine Posterior hip strength ensures effective lumbar, pelvic, hip and knee control which reduces injury risk, whilst providing pos providing whilst risk, injury reduces which control knee and hip pelvic, lumbar, effective ensures strength hip Posterior of the (back hamstring to thigh) the of (front of quadricep ratio the that ensures hamstrings the Strengthening bed. the into gymnasts. female in especially injuries, of knee risk the in reducing important Level Hip Extension 2 5 sets sets 5 - 3min of inter set set inter of 3min - 90% 1RM load. 1RMload. 90% - 8 reps with 2 with 8 reps - igh) remains optimal, which is which optimal, remains igh) ior musculature force development development force musculature ior th Hyperextensions hips with ball the ball, on lie a Usestability the of surface the upper with contact in ball, the flexover and Wedgefeet ball. into up Extend chest. across hands with extension. hip full Strength Machine Curl Hamstring 3 be would schemeloading Strength 5 of at 80 recovery Stability Ball Single Leg Hamstring Curl Hamstring Leg Single Ball Stability singleleg the perform a stability, Using the on hands Keephold. bridge hamstring extended hips Keeping stability. for floor under extendhips, towards in heel pull knee. the out locking without control ter - hip flexion, flexion, hip 0 . Have the non Have the . 0 stance leg in towards towards legin stance - hold. In a supine bridge hold, keep hips hips keep hold, bridge a In supine alternating whilst stable & extended non the bringing chest the Bridge Hamstring Leg Single Raised Feet Hold at knee 140 Holding so thigh body the into pulled leg holding and under tucked hips Keep is vertical. Supine Bridge March March Bridge Supine Posterior hip strength ensures effective lumbar, pelvic, hip and knee control which reduces injury risk, whilst providing pos providing whilst risk, injury reduces which control knee and hip pelvic, lumbar, effective ensures strength hip Posterior of the (back hamstring to thigh) the of (front of quadricep ratio the that ensures hamstrings the Strengthening bed. the into gymnasts. female in especially injuries, of knee risk the in reducing important Razor Curl Razor at hingingby Begin curl.hamstringsame is as the up Set a Nordic 90 At rigid. and trunk vertical thighs keepinghip, the hold. as can as you long for forwards movingknees, the extend Level Hip Extension 3 Up & Down & Up – 8 reps with 3min of inter 3minwith reps8 - 5 sets sets of 5 5 - igh) remains optimal, which is which optimal, remains igh) Nordic Hamstring Curl Curl Hamstring Nordic and curl hamstring a Nordic Perform the start back to failing, return without the to get is standard to Gold position. and back floor ior musculature force development development force musculature ior th ter Hamstring Curl Machine: 2 Down 1 Up Eccentrics Up1 2 Down Machine: Curl Hamstring then supramaximalbe (Heavier would scheme Loading a Performcurl). leghamstring a single performcan you the of control and under leg, one remove legcurl, double Loading position. starting the to back return leg working 3 be would scheme set recovery Slider Single Leg Hamstring Curl Hamstring Leg Single Slider a singleleg slide.Perform will that a surface Using it away sliding legby the extend position this In bridge. heel Pulling knee. the out locking without body the from been has extension full once body the towards in back achieved. Pull one knee into the chest, extended chest, the knee into Pull one ceiling the to hips Bridge Hamstring Leg Single Raised Feet Reps a leghamstring of single position the In extension full from hips lowerhold, bridge tucked back. hips Keep and floor the to under Cook Hip Bridge Hip Cook Posterior hip strength ensures effective lumbar, pelvic, hip and knee control which reduces injury risk, whilst providing pos providing whilst risk, injury reduces which control knee and hip pelvic, lumbar, effective ensures strength hip Posterior of the (back hamstring to thigh) the of (front of quadricep ratio the that ensures hamstrings the Strengthening bed. the into gymnasts. female in especially injuries, of knee risk the in reducing important Reverse Hyperextension Reverse ball of the top ball. on Lay a Usestability and arms Keep floor. on the hands with the touching toes with legsstraight, the extend to glutes the Squeeze floor. into floor the off legs the raise and hips extension. hip full Level Foot & Ankle 1 . Raise . 0 around the ankle to ensure muscle muscle ensure to ankle the around ve time of flight. The foot experiences experiences foot The flight. of time ve ps pro Double Leg Seated Ski Sit Heel Raise Sit Heel Ski Seated Leg Double 90 sit against knees Ski with a wall floor the off heels both Pogo’s Isometric Dorsi Flexion Hold Flexion Dorsi Isometric and resist to band the using you, towards toes Pull the hold PLYOMETRICS Leg Double Contact the foot. ball of with contact Ground knees. Stiff high ground, the off Smallamplitude crisp. sound should frequency. Inside of the Foot Walk Foot the of Inside the floor. off raised outside with the foot of arch inside Walk on the legsstraight keep the and glutes Squeeze Look Left & Right & Left Look – . Look left and right left and Look . 0 PROPRIOCEPTION Balance Leg Single Leg foot. of the ball through Bodyweight Feel out. locked not knee but straight hip Opposite glute. leg stance the in tension 90at Walk on the outside edge of the foot the edgeof outside Walk on the legsstraight keep the and glutes the Squeeze Outside of the Foot Walk Foot of the Outside Walk on the tips of your toes. Keep everything tense everything Keep toes. of your tips Walk on the Toe Walk Toe Heel Walks Heel everything and straight body whole Keepheels. Walk on your tense Mobilise, stabilise and strengthen the ankle to load in response to external forces whilst producing force into the bed to im to bed the into force producing whilst forces external to response in load to ankle the strengthen and stabilise Mobilise, grou muscle opposing the work to body the throughout of force transfer for effective important its of pronation, ranges large risk injury reduce and balance Level Foot & Ankle 2 Resistance Band Inversion Band Resistance band a Have resistance away on sideways positioned turn body, of midline the from inwards. foot your of sole the legstill. Keep around the ankle to ensure muscle muscle ensure to ankle the around Resistance Band Ankle Flexions Ankle Band Resistance and flex extend a slowlyband Using ankle the ve time of flight. The foot experiences experiences foot The flight. of time ve ps Split Stance Heel Raise Heel Stance Split squat, raise of a split position deep the In foot front the of heel the pro PLYOMETRICS Tuck Jumps the through ground the striking chest, to knees Bring as legsstiff, as keeping quickly foot, the ball of is lava. floor The possible. Resistance Band Eversion Band Resistance positioned band a Have resistance of midline towards on sideways foot your of sole the turn body, still leg Keep outwards. Rotate Shoulders Left & Right & Left Shoulders Rotate . Keep head still and rotate shoulders and rotate still head Keep. – 0 left and right. Keeping hips and knee still still and knee hips Keeping and right. left PROPRIOCEPTION Balance Leg Single knee but straight Leg foot. of the ball through Bodyweight legglute. stance the in tension Feel out. locked not 90at hip Opposite Narrow Wall Facing Overhead Squat Overhead Facing Wall Narrow wall as possible the to close parallel, & width hip Feet touching hands without Perform a heel raise on one leg, pushing into the big toe. toe. big the into pushing leg, raiseone on a heel Perform squeezed. glutes Keep Single Leg Heel Raise Raise Heel Leg Single Mobilise, stabilise and strengthen the ankle to load in response to external forces whilst producing force into the bed to im to bed the into force producing whilst forces external to response in load to ankle the strengthen and stabilise Mobilise, grou muscle opposing the work to body the throughout of force transfer for effective important its of pronation, ranges large risk injury reduce and balance Level Foot & Ankle 3 . Raise . 0 around the ankle to ensure muscle muscle ensure to ankle the around ve time of flight. The foot experiences experiences foot The flight. of time ve ps pro Single Leg Bent Knee Heel Raise Heel Knee Bent Leg Single 90 stance legto the a step, bend Using heel the PLYOMETRICS Jumps Drop both with off landing Step box.a Use30cm possible as as quick ground the off Get feet. ball of the with contact is lava) Ground (floor stiff. knees Keep foot. the Outwards & Inwards Outwards – Heel to Toe Rotations Rotations Toe to Heel and forefoot the of outside to inside inside/ to outside from roll and leg one on Stand (Rightinwards left) and rotate foot left right; rotate (Rightfoot outwards rotate to heel right) rotate foot left left; rotate foot . Close eyes Close. 0 Eyes Closed Eyes - hang off over a bench and flex and flexand and a bench off over hang foot the extend Weighted Ankle Flexions Ankle Weighted forefoot, your to a small Strap weight Single Leg Heel Raise Raise Heel Leg Single the in bell) (Dumbload external an Add leg working the of hand sided same into pushing leg, raiseone on a heel Perform squeezed. glutes Keep toe. big the PROPRIOCEPTION Balance Leg Single but straight Leg foot. of the ball through Bodyweight stance leg the in tension Feel out. locked not knee 90at hip Opposite glute. Mobilise, stabilise and strengthen the ankle to load in response to external forces whilst producing force into the bed to im to bed the into force producing whilst forces external to response in load to ankle the strengthen and stabilise Mobilise, grou muscle opposing the work to body the throughout of force transfer for effective important its of pronation, ranges large risk injury reduce and balance Level Shoulder 1 . 0 Single Arm Single with the forearm the with away from the the from away - 0 0 then pull in towards the trunk, keep keep trunk, the towards in pull then 0 isk whilst assisting with technical technical with assisting isk whilst y r y Resistance Band External Rotation External Band Resistance elbow height, shoulder armat upper the With at angledwall 90 and the touching in band resistance the wall.Hold the to perpendicular shoulder the rotate and externally body of your front floor the to knuckles the take to Resistance Band Pulldown Band Resistance arms and rigid trunk keep position, a In kneeling the hips, to handles down the and pull straight blades together. shoulder squeezing YTWI’s the ceiling. to up pointing thumbs Have floor. of the prone Lie at 45 shoulders and straight arms Y:have blades shoulder squeezing floor off the hands Raise ears. together. 90at shoulders and armsup, straight thumbs have T: 90 elbows the W: flex floor. arms off the raise and up thumbs ahead straight out arms have ceiling, the to up With thumbs I: armsthe raise off and braced trunk Keepear.each alongside floor , 0 Front Raise Front Push the grip,hand neutral in weight Hold above arms your as raise away you weight rigid trunk Keep head. your Resistance Band Lateral Raise Lateral Band Resistance neutral hand With band. the resistance on Stand my armstraight side, keep the armto the raise hand the until you from knuckles away the pushing height is shoulder at Supine Internal Rotations Internal Supine 90at and elbow back. Have shoulder on your Lie for allow to elevated slightly elbow the with a weight onto Holding rotation. external increased shoulder, the of rotation external the control the raise then floor, the to weight the lowering vertical, is forearm the so that back up weight still throughout. elbow the keeping Strengthening the shoulder, including the rotator cuff, improves efficient and stability of the shoulder joint reducing injur reducing joint shoulder the of stability and efficient cuff, improves rotator the including shoulder, the Strengthening positions. Level Shoulder 2 hold the resistance resistance the hold 0 Cable Pulldown Cable rigid trunk keep position, a In kneeling a in bar the Hold straight. and arms to bar down the and pull grip pronated blades shoulder squeezing hips, the together. isk whilst assisting with technical technical with assisting isk whilst Resistance Band Internal Rotations Internal Band Resistance height shoulder armat upper the With 90at elbow and the allow armand back to you behind band armas a upperfulcrum use your to you y r y Blackburn’s small of you the in tips Have fingers facedown. Lie elbows Elevate floor. the touching elbows back with elbows Keep together. shoulders squeezing by the straightening forwards hands and rotate raised ahead. straight an object to out as armsreach you back without and return object the touch Lightly elbows the dropping and and 0 working hand hand working - of the body. Have upper arms upper Have the body. of height, at raised shoulder laterally 90at flexed elbows with floor. the to parallel forearms rotate external still elbows Keep raisingforearm shoulders, vertically Double Arm External Rotation Arm External Double front in band a resistance Anchor Front Raise Dumbbells Raise Front a in dumbbells with Hold forwards) (knuckles grip pronated you away from weights the push your above arms your raise as you rigid. trunk Keephead. Dumbbell Raise Lateral the non Keeping Raiseside. the your into pressed in side a the armto working weight the pushing grip, neutral up to body the from away height. shoulder Strengthening the shoulder, including the rotator cuff, improves efficient and stability of the shoulder joint reducing injur reducing joint shoulder the of stability and efficient cuff, improves rotator the including shoulder, the Strengthening positions. Level Shoulder 3 rotate the the rotate 0 Reverse Fly Reverse Keep a on bench. face down Lie out hands raiseand straight arms shoulder Squeezing side. the to blades. isk whilst assisting with technical technical with assisting isk whilst Bench External Rotations External Bench arms Pull the a on bench. face down Lie between line straight is so there upwards, 90at elbow With elbow.each is to parallel forearm so the upwardshands floor the y r y rigidity of the trunk trunk the of rigidity Overhead Slams Overhead arms straight with motion, an explosiveIn As head. your behind and ball above the raise slam motion, rangeof end reach as soon you into and down head your ball back over the maintain to hips at Flexthe ground. the have a partner throw you you throw a partner have 0 With the upper arm at shoulder height and and height shoulder armat upper the With 90at elbow the under ball the Catch ball. small a medicine keep to back. Try ball the and throw control fixed elbow the Single Arm Catch Throw & Catch Arm Single Lateral Drop & Catch & Drop Lateral at side shoulder the to out a weight Hold Release the position. hand a in pronated height as is possible as quickly and catch weight trunk. the flexing without In a standing position. Keeping arms straight and trunk rigid, and trunk arms straight Keeping a position. In standing as head your over the ball ball and throw medicine a light hold possible as hard Overhead Toss Backs Toss Overhead Strengthening the shoulder, including the rotator cuff, improves efficient and stability of the shoulder joint reducing injur reducing joint shoulder the of stability and efficient cuff, improves rotator the including shoulder, the Strengthening positions. Level Hip 1 otecting the lower back back high to lower the otecting pr . Place a ball/ object between your knees knees your between object Place .a ball/ 0 pressed into the floor. the into pressed ADDUCTION Squeeze Knee Deadbug at and knees hips both back with on your Lie 90 back Keepcan. as as you hard and squeeze ABDUCTION 2 ABDUCTION Walk Crab Band Mini and toes knees keep hips, rotate Externally the toes. around Place a miniband balanced, shouldersKeep steps. controlled small with and walk sideways aligned and a drop spill to want don’t you and them on water of cups have as you if throughout. the band in maintain tension . 0 whilst 0 aiming for the thigh to be to thigh the aimingfor without floor the to parallel twisting. hips the ABDUCTION 1 ABDUCTION Pee Dog Quadruped and knees, hands On your the side, legto one elevate at knee 90 keeping FLEXION Holds Flexion Hip Resisted Hand leg one back, with on your Lie at 90flexedhip and one straight hands, with your knee into the Push flexion the resistinghands the Maintaining equal strength levels around the hip which assists with effective transfer of force from the ground up as well as well up as ground from the of force transfer effective with assists which hip the around levels strength equal Maintaining forces reaction external Level Hip 2 otecting the lower back back high to lower the otecting pr ABDUCTION 2 ABDUCTION Raises Leg Wall Ball Stability a Elevate wall. to back your side with your on Lie the upper bracingwhilst floor, abs the off lower floor. the on armand hand upper the with body the of heel the ball betweena stability Position the leg,wall.Raise rolling the and the leg upper ball to the into heel your wall.Push the ball up maintain pressure ADDUCTION Bridge Adductor Leg Bent top of the knee the rest a In position, plank side off the leg lowerhips Raise and bench. the legon knee, upper between a line straight for Aim floor. and shoulder. hip and and 0 . Create a space between the the a between space Create . 0 . Have the band around the the around band Have the . 0 FLEXION Holds Flexion HipBand Resistance and one straight leg one back, with on your Lie 90at flexedhip back pressed lowerKeep and hold. knee flexed floor the into Lie on your side with hips flexed at at 135flexedhips side with on your Lie at 90flexed knees you slide could you so that waist and your floor by body upper the Secure underneath. hand the armon upper and the elbow the placing and together feet Keep body. the of front in floor the hips. opening knee, upper the raise ABDUCTION 1 ABDUCTION Clam Maintaining equal strength levels around the hip which assists with effective transfer of force from the ground up as well as well up as ground from the of force transfer effective with assists which hip the around levels strength equal Maintaining forces reaction external Level Hip 3 ABDUCTION 2 ABDUCTION internal/ Banded Standing steps External your around Place a miniband knees. the flex Slightly toes. perform and still foot one Keep step, rotation an external knee aligned. and toes keeping control. with Return otecting the lower back back high to lower the otecting pr between the upper foot, hips and shoulder. hips and foot, the upper between ADDUCTION Bridge Adductor Leg Straight of the foot the rest a In position, plank side and lowerhips Raise the a bench. legon top legknee lower the bringing floor, the legoff line a straight for Aim chest. the towards up and and knees 0 March Hold & Knee Knee & Hold March - March position without any any without position March - . Create a space between the floor the .between a space Create FLEXION A Standing Extension an off a into box foot one Elevate A the thigh Hold compensation. the extendand floor the to parallel back lower the without knee flexing stance knee the or arching 0 the elbow and the upper arm on the floor in floor the armon upper and the elbow the and raise together feet Keep body. of the front hips. the opening knee, upper the ABDUCTION 1 ABDUCTION Clam Banded on knees. Lie your around Place a miniband 135at hips flexed with side your 90at flexed hand you slide could you waist so that and your placing by body upper the Secure underneath. Maintaining equal strength levels around the hip which assists with effective transfer of force from the ground up as well as well up as ground from the of force transfer effective with assists which hip the around levels strength equal Maintaining forces reaction external Level Trunk 1 protect the spine from high external external high from spine the protect lps SEGMENTAL ROTATION/LATERAL SEGMENTAL Plank Dips Side knees. or feet on plank a side Perform hip knee, betweenline a straight Maintain and to towards hips Lower shoulder. & floor the from SEGMENTAL ANTERIOR SEGMENTAL Fly’s Dragon off and up spine the curlinghead, the in towards Pull knees overhead.hands Anchor at undera time vertebrae one as extend you spine the unflex Gradually floor. the control SUPINE BRACE SUPINE Tap Heel Hold Hollow back into Press lower hips Extend floor. the floor the tap to releasing without back lower PRONE BRACE PRONE Plank up tucked parallel, pelvis Forearms hips heel, fromline straight (prawn), and shoulders shoulder. Tuck hips up at front at up the hips Tuck shoulder. ceiling the towards pelvis and push LATERAL BRACE LATERAL Plank Side Kneeling and hips knee, betweenline Straight Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. Level Trunk 1 protect the spine from high external external high from spine the protect lps DISSASSOCIATON PILLAR DISSASSOCIATON Trunk Flexion Overhead banded Kneeling band the holdinghands with body the a behind band anchor position a In kneeling control. under right up to returning trunk, the flexstraight, arms Keep overhead. DISSASSOCIATON ROTATION DISSASSOCIATON Parlov Press Kneeling into band Hold height. chest at be should which band anchored the to sideways Kneel pelvis and trunk Maintain arms forwards.the and extend hands both with chest the alignment Contralateral DISSASSOCIATON PRONE DISSASSOCIATON Birddog armand opposing Extend back (prawn). lower round position, Quadruped Alternate stability. and maintain spinal alignmentleg, Deadbug armlegwithout and opposite the Extend floor. the back into Press lower sides Alternate still.limbs remaining the holdingback releasing, lower the DISSASSOCIATION SUPINE DISSASSOCIATION Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. Level Trunk 2 SEGMENTAL ROTATION/LATERAL Woodchop’s the band to sideways Kneel above hand with Start anchor. Extending shoulder. inside the and across arms, down pull the outside the towards body the and rigid trunk Keep bone. hip extended. hips protect the spine from high external external high from spine the protect lps SEGMENTAL ANTERIOR SEGMENTAL Candlestick Half and the ceiling to pointing is straight so one Pull legsup overhead.hands Anchor the spine unflex Gradually chest. the into pulled knee the with is fixed other the control undera time at vertebrae one extend as you PRONE BRACE PRONE Tap Shoulder Plank shoulder opposite the tap up a position, In press moving hips the without hand your with SUPINE BRACE SUPINE Alekna your and extend head your above armsReach floor. the back into Press lower back lowerreleasing legswithout LATERAL BRACE LATERAL Plank Side and hips feet, betweenline Straight and front at up the hips Tuck shoulder. ceiling. the towards pelvis push Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. Level Trunk 2 protect the spine from high external external high from spine the protect lps DISSASSOCIATON PILLAR DISSASSOCIATON Rebound Ball Medicine Overhead head. your a ball a Face above wall, hold Create extend.armsand rigid trunk Keep to shoulder the through movement the wall the ball off the rebound DISSASSOCIATON ROTATION DISSASSOCIATON Plank Rotations Side pelvis push and front the up at hips Tuck and shoulder. hips feet, between line Straight the rotating body the underneath arm, reach upper the With ceiling. the towards still. pelvis Keep floor. the towards shoulder DISSASSOCIATON PRONE DISSASSOCIATON Tuck In Ball Stability and lower floor the on hands With ball. a stability on feet with Start alignment, of out movingspine the Without (prawn). back rounded the back to return you when back rounded Keepchest. knees into tuck position starting Deadbugs Ipsilateral Deadbugs same armand leg sided the Extend floor. the back into Press lower still.limbs remaining the holdingback releasing, lower without sides Alternate Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. SUPINE DISSASSOCIATION Level Trunk 3 0 maintain whole body rigidity as as you rigidity body maintain whole the floor towards body the lower control under SEGMENTAL ANTERIOR SEGMENTAL Candlestick hands back with on your Lie with Start overhead. anchored towards pointing legsstraight both and chest the extending celling, the to Aim stand. a shoulder into hips protect the spine from high external external high from spine the protect lps SEGMENTAL ROTATION/LATERAL SEGMENTAL Crunch Ball Stability 45angle body With the ground. on feet Wedge in hips the have side your On ground. the to isn't torso the ball so that the with contact legs legsand straighten ball. Split the touching across Hands shoulders, stability. ensureto create to the floor and from to shoulders lower and extension flexion trunk lateral LATERAL BRACE LATERAL Raise Plank Leg Side raise position, plank a side Hold as as legpossible, high upper the between line straight a maintain and shoulder foot, hip lower the Inchworm legsstraight hands, keeping the into back. Walk feet lower round up a position, In press by back. Repeat arching without as as walk far out hands possible fixed.Then and hands again in feet walking PRONE BRACE PRONE SUPINE BRACE SUPINE hold Dish reach floor, the into back pressed lower Keep legsso that and extend head your above arms the off 30cm around feet are and hands both back. Hold lower the releasing without floor position the Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. Level Trunk 3 protect the spine from high external external high from spine the protect lps DISSASSOCIATION SUPINE DISSASSOCIATION Deadbug Resisted Hand an in knee together and hand opposing Push floor. the back into Press lower back lower and armwithout leg opposing the Extend contraction. isometric the other on repeat then side one Performreleasing. DISSASSOCIATON ROTATION DISSASSOCIATON Throws Wall Ball Medicine Kneeling wallas as hard the into ball medicine Throw floor.the to sideways Kneel and extended pelvis Keep rep. the complete to rebound the Control possible. stable. position, or raising legs straight legsstraight raisingor position, toes have to Aiminga pike. into bar eventually the touch DISSASSOCIATON PILLAR DISSASSOCIATON Raise Leg Hanging knees Tuck position. a In hanging by this Progresschest. into a tuck from legs the extending Enables the effective transfer of force between the lower and upper limbs. Assists with stability and technical execution. He execution. technical and stability with Assists limbs. upper and lower the of between force transfer effective the Enables forces. Stability Ball Pike Ball Stability back rounded and lower floor the on hands With ball. a stability on feet with Start the towards in feet bring alignment, of out moving spine the Without (prawn). you when back rounded Keep legsstraight. and keeping hip the at flexing body, position starting the back to return DISSASSOCIATON PRONE DISSASSOCIATON Being able to brake effectively under high levels of force reduces risk of injury to ankles, knees, hips and back. Being able to use elastic energy from rapid braking can increase propulsive force production.

Each level can be progressed by increasing the box height which will increase the braking force or the intent of the jump. All jumps and landings should follow the technical model and only be progressed if correct technique is demonstrated.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Landing Squat Drop Squat Drop From tip toes, drop From a tip toe stance into a jump squat drop onto one leg, position. Maintain sticking the landing knee and toe keeping the foot flat to alignment and the floor. Maintain parallel trunk and knee and toe shin angles. Stop as alignment and parallel quickly as possible. trunk and shin angles into a partial single leg squat.

Drop Landing Step off a box, pre flex the ankle by Drop Landing pulling the foot up and stick the Step off a box, pre flex the Bilateral ankle by pulling the foot

landing with both feet flat to the Unilateral floor. Maintain knee and toe up and stick the landing Level alignment and parallel trunk and with one leg, keep foot flat shin angles. The greater the height to the floor. Maintain knee of the box, the greater the landing and toe alignment and forces. This should be higher than parallel trunk and shin the height an athlete can jump to angles overload landing mechanics 1 Being able to brake effectively under high levels of force reduces risk of injury to ankles, knees, hips and back. Being able to use elastic energy from rapid braking can increase propulsive force production.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Landing Quarter Turn Drop Landing Lateral Landing

Step off a box, rotate 900 Step off a box with one leg to the left/right and stick the landing side, sticking the landing. Ensure with both feet. Maintain knee you do both sides. Maintain knee and toe alignment and and toe alignment and parallel parallel trunk and shin angles trunk and shin angles

Backward Landing Backward Landing

Step backwards off a box with one leg and

Bilateral Step backwards off a box and Level

stick the landing with both Unilateral stick the landing. Maintain knee and toe feet flat to the floor. Maintain alignment and parallel trunk and shin angles knee and toe alignment and parallel trunk and shin angles 2 Being able to brake effectively under high levels of force reduces risk of injury to ankles, knees, hips and back. Being able to use elastic energy from rapid braking can increase propulsive force production.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Landing Quarter Turn Drop Landing

Step off a box with one leg, rotate 900 left/right and stick the landing on one leg. Maintain knee and toe alignment and parallel trunk and shin angles

Half Turn Drop Landing

Bilateral Step off a box, rotate 180 left/right and stick the landing with Level both feet. Maintain knee and toe alignment and parallel trunk Unilateral and shin angles

3 Ability to produce force rapidly increases impulse which results in greater power production and positively influences time of flight.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Jumping

Box Jump Box Jump Explosive jump off two Explosive jump off one leg onto a feet onto a box, triple box, sticking the landing in a single extending ankle, knee leg squat. and hip. Stick the landing. Higher the box the greater the intent and force production.

Squat Jump Squat Jump Start in a partial squat position (Ankles, knees and Start in a partial single leg squat. hips flexed). Hold for 3 seconds before explosively Explosively extend hip, knee and ankle extending hip, knee and ankle to jump up vertically. to jump vertically. Land in a partial

Land in an athletic position. single leg squat.

Level

Bilateral Unilateral

Countermovement Jump (CMJ) Hop Start in a standing position. Rapidly drop Start in a standing position on one leg. into a partial squat. Without any pause Rapidly drop into a partial squat. immediately extend hip, knee and ankles Without any pause immediately to jump up vertically. Land in an athletic extend hip, knee and ankles to jump 1 position. up vertically. Landing back on one leg in a partial single leg squat. Ability to produce force rapidly increases impulse which results in greater power production and positively influences time of flight.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Jumping Drop Jump Depth Jump Step off a box with one leg. Aim Step off a box. Aim to get off the to get off the ground as quickly ground as quickly as possible (floor is as possible (floor is lava) lava) jumping as high as possible. jumping as high as possible. Ensure you strike the floor with a stiff Ensure you strike the ground ankle through the ball of the foot not with a stiff ankle through the toes. The box height should be ball of the foot not toes. The higher then an athlete can jump to box height should be higher overload landing mechanics. than an athlete can jump off one leg to overload landing Band Resisted CMJ mechanics Stand with your feet on the band and the band around your shoulders behind your neck. Perform a CMJ vertically into the band. Linear Hop Perform a hop forwards, sticking the landing in a partial Broad Jump

single leg squat Level Bilateral

Perform a CMJ. As you descend flex at the Unilateral hip, shifting body weight towards the ball of your foot, in doing so, positioning your direction of movement to a 450 angle off the floor and in turn jumping forwards as Lateral Leaps your extend the hips, knees and ankles. To Perform a hop to the left or right on each land bring the knees forwards, striking the leg, sticking the landing in a partial single 2 ground with your heel and flexing the legs leg squat to hold an athletic position. Ability to produce force rapidly increases impulse which results in greater power production and positively influences time of flight.

Example progressions: 30cm, 45cm, 60cm, 75cm, 90cm. Reps should be limited to between 3-5reps per exercise, with appropriate recovery between reps. Jumping Box to Box Jumps Same principle as the bilateral box to box jump. Step off a box with one leg and aim to get off the ground as quickly as possible. Box heights will need to be lower than bilateral.

Box to Box Jumps Step off a box. Aim to get off the ground as quickly as possible (floor is lava) jumping as high as possible onto another box. Ensure you land with a stiff foot through the ball of the foot not toes. The higher the landing box the greater the intent and force production.

Continuous Hurdle Jumps Perform a tuck jump to get

over the hurdles, striking the Continuous Hurdle Hops Linear Level

Bilateral ground forcefully, crisply and Perform a single leg tuck jump to jump forwards over the hurdles, striking the ground Unilateral quickly between the hurdles. forcefully, crisply and quickly between the hurdles with one leg. Floor is lava. Floor is lava.

Continuous Broad Jumps Continuous Hurdle Hops Lateral Perform back to back broad Perform a sideways tuck jump off one leg, either to the jumps, aiming to get off the left or right to jump over the hurdles, striking the ground 3 ground as quickly as possible. forcefully, crisply and quickly between the hurdles. Floor is lava. Name Notes Programme Goal

Upcoming Competitions

Date Programme Started Week 1 2 3 4 5 6 7 8 Session 1 2 1 2 1 2 1 2 1 2 1 2 1 2 1 2 Date Order Category Level Exercise Name R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L R S L 1a Landing

3 days rest between between rest 3 days 1b Jumping - 2a Squat 2b Unilateral

sessions 3a Hinge 3b Push

Strength Programme Programme Strength 4a Lunge 4b Pull 5a Hip Extension 5b Foot & Ankle

Competed 2x per week with 2 week 2x with per Competed 5c Shoulder

Core 1 - Completed 3x a week Core 2 - Completed 3x a week Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Exercise Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Exercise Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps Sets

Conditioning - Completed 3x a week Personal Rehabilitation 1 2 3 4 5 6 7 8 Exercise Load Reps Sets Rest Category Exercise Load Reps Sets Load Reps Sets Load Reps Sets Load Reps Sets Load Reps Sets Load Reps Sets Load Reps Sets Load Reps Sets F&A Proprio F&A Plyo F&A Hip Flex Hip Add Hip Abd Shoulder Shoulder