Movement Prep + Extras

MOBILITY/ACTIVATION

Pick ONE Pre-Training Movement Prep Sequence To Complete

Option 1

Prone flat/raised belly breaths x 10 ea
Single leg glute bridge x 10 e/s
Prone Y-W x 10
Hip flexor pulses x 10 e/s
90-90 reach thru x 6 e/s
Cat-camel x 8
Lateral rocks x 6 e/s
World’s greatest stretch x 5 e/s
Knee hug + arabesque x 5 e/s
Skipping / Lateral skip / High knee skip x 30 ea

Download Option 1

Option 2

Bretzel x 5 breaths e/s
90-90 reach thru x 5 e/s
Hip flexor pulses x 10 e/s
Double leg glute bridge hold x 30″
Supine neural glide/floss x 10 e/s
Supine side to side x 5 e/s
Prone scorpions x 5 e/s
Assisted back ext x 5

Download Option 2

RUNNING PREPARATION

Complete Prescribed Running Prep Sequence

Basic Running Prep

Complete 2x sets of each before moving to the next
Jog return – Sprinter Lunge x 10m
Jog return – A-March x 10m
Lateral shuffle return – A-Skip x 10m
Lateral shuffle return -Ankle Dribble x 20m
Backward jog return -Ankle/Calf dribble x 20m
Backward jog return -Ankle/Calf/Knee dribble x 20m

Download Basic Running Prep

T1 Drills

Calf pump x 10m
Lateral shuffle return x 10m-Pogo forwards x 10m
Lateral shuffle return x 10m-Pogo backwards x 10m
Carioca return x 10m-Split Pogo x 10m
Carioca return x 10m-A skip x 10m
Backward jog return x 10m-Ankle dribble x 10m
Jog return-Ankle –Calf dribble x 20m
Jog return-Ankle –Calf –Knee dribble x 30m
Jog return-Dribble Transition (speed focus x 30m
Jog return-Build up strides 3 x 40m (60-70-80%)
30-40m Build up Flying 10m Sprint + Decel (x2)

Download T1 Warmup program

T2 Drills

Knee hug + Lunge and twist x 10m
Hip openers return x 10m-Arabesque x 10m
Carioca return x 10m-Sprinter lunge x 10m
Carioca return x 10m -A skip x 10m
Backward jog return x 10m – Single exch. x 10m
Lateral shuffle return x 10m-Triple exch. x 10m
Lateral shuffle return x 10m-Continuous exch. x 10m
Jog return x 10m-2 x 10m Accelerations
Walk return-2 x 20m Accelerations
Walk return-2 x 30m Accelerations

Download T2 Warmup program

CHANGE OF DIRECTION

Complete Prescribed C.O.D Drills (x2-3 e/s)

Option 1

Setup Cones/Markers with 5m between each
Complete first rep with all left hand turns
Rest 30″
Complete second rep with all right hand turns
Rest 30″
Repeat for designated sets

Option 2

Setup 2x parallel lines of 4x cones with 5m b/w each
You must remain facing one direction during the drill
Keep feet moving with small steps and start with…
Forward run
Diagonal backwards/right run
Forward run
Lateral right shuffle
Backward run
Diagonal forward/right
Backward run
Rest 30-45″ then reverse the direction
Repeat for designated sets

Option 3

Setup 2x parallel lines of 4x cones with 5m b/w each
Lateral shuffle left to hit cone
Diagonal forward right run to hit cone
Repeat x4 reps to hit last cone
Take 45″ to walk return
Start at opposite cone and then
Lateral shuffle right to hit cone
Diagonal forward left run to hit cone
Repeat x4 reps to hit last cone
Take 45″ to walk return
Repeat for designated sets

‘No Cones’ Alternate Goal Post C.O.D.

Alternate To Option 1

Alternate To Option 2

Alternate To Option 3

Strength Maintenance

Aim to complete this program 2x per week

The following videos and downloadable program will provide you with a simple method to maintain strength throughout the period of limited equipment access.

Each Level (1-3) represents an increase in difficulty whilst targeting same key areas.

These exercises should provide you with appropriate structural loading to major movement areas for activities such as running, jumping, bending and moving things.

Leg movements = Focus on range of motion, strength and stability

Core movements = Focus on stability and control

Upper body movements = Focus on control and shoulder function/stability.

Option 1: Set Reps Complete as a circuit for 3 rounds.