WALL ANGELS
2×15 Reps
Arms are placed on wall in a W position.
Arms then slide up the wall creating a Y.
Goal is to keep low back & head on the wall at all times.
THORACIC ROTATION EXERCISE WITH TOP LEG ON FOAM ROLLER
3×10 REPS EACH SIDE
Lying on side with leg on foam roller.
Rotate through upper back by dragging top arm across body and then over the other side.
Goal to keep knee on roller the whole time and move through upper back not low back
90/90 HIP STRETCH
1×10 REPS EACH LEG
Sitting on floor with one leg in front and one behind the knees at 90deg
Aim to keep bottom on floor as rotating hip through full range
Arm Care
AFL GOAL UMPIRES
2×20 REPS
Band around wrists. Keeping elbow’s by side, drive wrists outwards and then down by side
Goal to squeeze shoulder blades together
BANDED PULL APARTS
2×10 REPS
Hold onto band in front of face around 90deg. Pull both hands apart stretching band.
Goal to squeeze shoulder blades together.
BASEBALL ECCENTRIC CATCH ON SIDE
2×20 CATCHES
Lying on side with arm tucked by side with elbow at 90deg.
Throw baseball up and catch on way down. Repeat for 20reps.
Goal is to improve the control of the rotator cuff.
WALL SLIDE LIFT-OFFS (WS AND YS)
3×8 REPS
Facing the wall place wrists onto wall in a W position. Slide wrists up the wall forming a Y position.
Once in Y position lift both arms off the wall squeezing shoulder blades
Goal to improved shoulder blade stability in overhead range
CORE STABILITY & LOWER BODY POWER
DEADBUGS
3×15 REPS
Lying on back, bring legs up off ground.
Slowly lower opposite arm and leg towards the ground whilst maintaining contact through the low back on the ground.
Goal is to improve torso stiffness and control
BIRDDOG
3×10 REPS (EACH LEG)
On all 4’s try to keep a stiff torso.
Raise opposite arm / leg off ground whilst keep still through torso.
Goal is to increase torso stiffness.
MCGILL ONE LEG CRUNCH
2×20 REPS
Lying on back. Raise one knee into a flexed position on ground.
Arms placed across shoulders. Lifting shoulder blades off ground.
Hold for 2secs and then lower back to starting position and repeat
MCGILL SIDE PLANK
3×1 MINUTE HOLDS
Lying on side with elbow placed underneath shoulder.
Lift up so pelvis is in line with floor and hold for 1 minute.
Goal to increase oblique control.
ONE LEGGED GLUTE BRIDGE
2×10 REPS (EACH LEG)
Lying on back with one leg up and foot on ground.
Drive hips up to sky squeezing bottom muscle on the leg which is on the ground.
Goal to improved single leg control/power
