Monday, May 12, 2014

Nike Academy - Pre-Gym Training

Stay injury free throughout the season by doing these exercises before your strength session and you're half-way there in stepping up your game by at least a gear.
EQUIPMENT: Gym mat, foam roller, elastic band
SUMMARY I. CALF COMPLEX WITH FOAM ROLLER: sit on the gym mat and place the foam roller under your right calf. Cross calves and slowly roll it up and down muscle for 30 seconds. Repeat on your left calf. II. HIP COMPLEX: lie on the mat sideways and place the foam roller underneath your hip. Roll it up and down the muscle for 30 seconds, then repeat on the other side. III. ANKLE PULLS: fasten the elastic band around a stable hold at floor level. Sit down, supporting your upper body with your hands. Put your ankle through the band loop and stretch the band out. Now move your ankle gently back and forth 5 cm at a time. Repeat the slow small movements for 30 seconds, then change.
IV. BAND WALKS: stand with your arms and legs spread, legs slightly bent to make up an X shape.  Hold the elastic band with your arms and legs so that it creates a square around your X-shape. Walk 5 steps sideways to the left and walk back. Do this 5 times.
V. TOE TOUCH PROGRESSION: stand up with your legs together. Gently bending your back, stretch your fingers towards your toes. Can you reach the floor? Try this 5 times VI. HAMSTRING-GLUTE BRIDGES: lie on your back with legs bent. Slowly lift your lower back off the mat, hold for 5 seconds and lower yourself back down to the mat. 3 sets of 5
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