Warm Up  |   Performance

                                                   PERFORMANCE

Perform at Training – Before, During or After - or at Home - 5 minutes (Complete all Exercises 2 to 3x/week)

The Bench - Level 1

The Bench - Level 1
Keep the body & head straight. 3 sets (20-30 secs).

The Bench - Level 2

The Bench - Level 2
Lift each leg and hold, continue for 40-60 secs. 3 sets.

The Bench - Level 3

The Bench - Level 3
Lift each leg and hold, 40-60 secs. 3 sets.

Sideways Bench - Level 1

Sideways Bench - Level 1
Keep the body & head straight. 3 sets (20-30 secs).

Sideways Bench - Level 2

Sideways Bench - Level 2
Controlled hip lower to ground and raise. 3 sets each side (20-30 secs)

Sideways Bench - Level 3

Sideways Bench - Level 3
Lift and lower upper leg for 20-30 secs. 3 sets each side.

Single Leg Stance - Level 1

Single Leg Stance - Level 1
Don't let knee buckle. 2 sets (20-30 secs)

Single Leg Stance - Level 2

Single Leg Stance - Level 2
Prevent knee from buckling. 2 sets (20-30 secs)

Single Leg Stance - Level 3

Single Leg Stance - Level 3
Weight on the ball of the foot, prevent knee buckling. 2 sets (20-30 secs)

Jumping - Level 1

Jumping - Level 1
Don't let knees buckle, land 'softly". 2 sets (30secs)

Jumping - Level 2

Jumping - Level 2
Don't let knees buckle, land 'softly". 2 sets (30secs)

Jumping - Level 3

Jumping - Level 3
Don't let knees buckle, land 'softly". 2 sets (30secs)

                                                  COOL DOWN

Perform at the End of Training or Home – 5 minutes (Complete all Exercises 2 to 3x/week)

Hamstrings - Level 1

Hamstrings - Level 1
Trunk straight, lower slowly. start set at 3-5, progress to 8-10

Hamstrings - Level 2

Hamstrings - Level 2
Trunk straight, lower slowly. Progress to sets of 6-8.

Hamstrings - Level 3

Hamstrings - Level 3
Trunk straight, lower slowly. Progress to 3 sets of 8-10.

Quadriceps - Level 1

Quadriceps - Level 1
Don't let knees buckle, 2 sets (30 secs)

Quadriceps - Level 2

Quadriceps - Level 2
Ensure knees don't go over toes, balance between steps. 2 sets of 10

Quadriceps - Level 3

Quadriceps - Level 3
Don't let knee buckle in, bend slowly, straighten quickly. 2 sets (10 each leg)

Groin/Adductors - Level 1

Groin/Adductors - Level 1
Lift bottom leg for 4 secs. Progress from 3-5 reps to 8-10.

Groin/Adductors - Level 2

Groin/Adductors - Level 2
Top leg steady, slowly move lower leg. Progress from 3-5 reps to 8-10.

Groin/Adductors - Level 3

Groin/Adductors - Level 3
3-4 secs lowering and lifting of pelvis. Progress from 3-5 reps to 2-15.