Injury prevention programme

1. Squats

Instructions
Feet hip-width apart.
Tighten the abs. Upper body in an upright position through out.
Squat down, as if sitting.
Goal
12reps x 3sets
Progression
Add jump

Instructions
Keep abs tight.
Step forward with one leg, until both knees are bent 90-degrees.
Goal
20 reps (total per set) x3 set
Progression
Arms over head

Instructions
Straighten your arms and start in plank position. Drop to your knees, rolling to the top of your knees to protect your knee caps. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.
Goal
12 reps x 3 set
Progression
On toes

Instructions
Rest the forearms on the floor, with the elbows directly under the shoulders. Arms parallel. The body must be a straight line; from shoulders to heels. Hold the head so that the neck is in a neutral position. Look at the hands.
Goal
Hold this position, 30-60 sek, rest and do it twice again
Progression
With tap: Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. Continue alternating sides.

Instructions
Lie down on back. Bend legs and place feet together on the ground. Cross hands to opposite shoulders or place them behind your ears, without pulling on your neck. Roll your body up until you are sitting upright. Slowly lower back down to starting position.
Goal
12 reps x 3 set
Progression

Instructions
Arms and legs full extended. Raise your upper body, bend your arms and bring your shoulder blades together. Stretch your arms again, and lower the body. Repete the movement. Look into the floor all time.
Goal
12 reps x 3 set
Progression

Instructions
This exercise activates the deep core muscles. Start in a side plank with the right hand on the floor. Tighten the core and your butt. Body in a straight line, from feet to head. Dip the hips down toward the ground and then lift back up, without rotating the body. Change sides after 10 reps.
Goal
10 reps each side x 3 set
Progression
Progressions by rotation the top arm under your body

Instructions
Arms and legs fully extended. Lift one arm and opposite leg off the floor, by arching your back. Hold for 2 seconds and return to starting position. Repeat with the opposite arm and leg.
Goal
10 reps each side x 3 set
Progression

Instructions
Tighten your abs, squeeze your bum. Push the feet into the ground to lift the hips, to get a straight line from knees to shoulders. Keep the head in a neutral position, with the back of your head on the floor. Look at the ceiling. Hold for a second and then lower your hips back to the floor. Repeat.
Goal
12 reps x 3 set
Progression
Progressions with single leg

Instructions
Tighten your abs, squeeze your bum. Push the feet into the ground to lift the hips, to get a straight line from knees to shoulders. Keep the head in a neutral position, with the back of your head on the floor. Look at the ceiling. Hold for a second and then lower your hips back to the floor. Repeat.
Goal
12 reps x 3 set
Progression
Progressions with single leg