NICK KINNEAR – April 2024
Every athlete, no matter the sport, can benefit from strength training to enhance their on field performance. There are a long list of benefits from regular strength training such as increased athleticism, increased strength, increased capacity just to name a few. As we come into the change of the sporting seasons, it is a good opportunity to review our current exercise and physical activity commitments. Reviewing our current habits is a great way to address the change in demands between sports and ensure we are training in line with what our goals are. If you play a court or field sport, make sure you are training patterns seen in the sport as well as our main exercises. Below I have listed 5 exercises that are not commonly seen in the gym that will increase your performance and movement capabilities for your upcoming sporting season.
5. Glute bridge/SL Glute bridge
The glute bridge is an exercise you may have seen in Pilates or if you’ve ever had to complete lower back/hip rehab. This exercise is a unique way to load our lower back and hip extensors using our own body weight. If this exercise is something you haven’t done before, there is a lot of benefit to doing this. It allows for co-contractions between the glutes and hamstrings, while also training the other side of our “core” (QL’s, multifidus, spinal erectors).
Once you are able to complete these easily, you can further challenge your stability by completing on one leg at a time.
4. Loaded Carries/Farmer walks
The loaded carries/farmer walks are a good exercise for building resilience through our spine and lower body. The idea is that we are adding resistance to the body, which forces the body to adapt. If the body is regularly exposed to carrying an amount more than your own body weight, it can provide a buffer for niggles and aches. It helps with strengthening our postural muscles while in locomotion, which is different to completing it standing.
To start off with a small weight in each hand and take nice, even and controlled steps. To progress this exercise, you can simply increase the weight or the duration / distance / amount of steps.
3. Copenhagen Planks
The Copenhagen plank requires some basic equipment such as a chair or gym bench. This is an exercise that activates our trunk/core as well as the adductor muscles which can be hard to train in isolation. Begin in a side plank position and position yourself so your knee will sit on top of the chair. Lift hip up off the ground, while focussing on keeping alignment through the body. This can be completed as a static hold or with repetitions up and down moving the lower leg. Be ready for the burn through the hips with this one!
2. Pogo Jumps
Pogo jumps are a basic plyometric exercise with great benefit to the tendons in the lower limbs. This exercise promotes loading and stiffness through the tendons, which they love at the right dosage. Pogo jumps are a great exercise for those who may have trouble with ankle stability or pain.
Place hands on hips and begin to hop on the spot. The focus should be on maximal power from minimal ground contact time. Keep legs slightly bent and as feeling more comfortable, aim for a higher jump with each rep. If you’re not ready to get your total bodyweight off the ground, you can de-load this exercise by using a resistance band fixed from a higher point.
1. Rear Foot Elevated Split Squat (RFESS)
RFESS is a great way to build strength and stability through the hips and lower limbs at the same time. There is a larger proprioceptive demand in this exercise compared to something like a lunge. This exercise targets all of the important muscles for sprinting and jumping through our hips and legs. It promotes range of motion through the hips as there is high demand on the ROM through the hips, reaching deep extension on one side and flexion on the other.
Start off with a small step or box and set up roughly as if you were to complete a lunge. Control the movement down until your back knee is almost on the floor, and then stabilise and return to starting position.
Once feeling comfortable controlling your own body weight, add in an explosive element to the up phase or grab a 5kg DB in each hand.
This exercise can be a tough one to nail, to begin with set up in front of a squat rack or wall to assist with balance.
Give these 5 exercises a go in your next gym program and let us know how you go! As always, consult your doctor and health professional for screening prior to beginning to exercise. If you would like to begin a new exercise program and want to expect screening and advice, please get in touch with us at Comet Healthcare.