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TRIPLE EXTENSION CONTINUOUS

Once the triple extension pattern has been introduced and achieved with optimal technique, continuous drilling is used to improve coordination, rhythm and endurance without losing trunk or hip stability and control. General prescription: 2-3 sets, 10-30 each side.

WALKING TRIPLE EXTENSION

Completing the triple extension moving forward will help transfer the TE pattern into dynamic movement. Holding a stick above head forces the athlete to keep their trunk strong to avoid arching their lower back. General prescription: 2-3 sets, 5-20m.

STEP OVERS – SHIN

Shin height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Shin height running is primarily seen during medium pace runs but the pattern should also be learned before the height of […]

STEP OVERS – ANKLE

Ankle height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Ankle height running is primarily seen during long, slow endurance runs but the pattern should also be learned before the height […]

HAMSTRING BRIDGE (FOAM ROLLER)

This exercise will train the help isolate the hamstrings without compensation via the glutes and lower back. If you were to view the exercise by tilting your head, you would see it is a very similar position to ground strike in running/sprinting and as a result can be beneficial in improving the capacity of the […]

ARABESQUE (SINGLE-LEG)

The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.

COPENHAGEN SIDE PLANK

Copenhagen’s are my “go to” groin strengthening exercise and everyone could benefit from doing these. They increase strength of the adductor muscles (typically never trained) at length and can help improve hip mobility/stability, groin strength and reduce the risk of many lower body injuries. General prescription: 2-5 sets, 5-15 reps each side for isotonic, 5-60s […]

ANKLE DRILLING

This demonstration will be useful prior to early impact prep and intro to plyometrics to increase ankle stiffness, endurance, and tissue tolerance/capacity. General prescription: 2-5 sets, 10-50 reps. Increase distance and height as tolerated.

45-DEG HOP AND HOLDS

This low load drill can be useful in early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single leg landing. General prescription: 2-5 sets, 10-20 steps each side. Increase distance and height as tolerated.

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