1. Future Champions Open Here

2. INTRODUCTION Thank you for attending the testing session at Teesside University as part of the Future Champions programme. The testing was carried out so the strength and conditioning coaches at the University could assess the level of fitness and movement abilities that you are currently at. This booklet has been designed to show you some exercises that can be completed at home or with your coach(es) to help improve your test scores. This will help improve your movement ability as an athlete and can help to improve your performance and prevent injury. This booklet contains instructions on how to perform the exercises and also a video demonstration so you can see exactly how to complete the exercises correctly. A combination of these exercises can be used as a warm-up prior to any activity. There is also a section for both parents and coaches This booklet is the intellectual property of Teesside University and should not be replicated or reproduced in any way

3. FLEXIBILITY Flexibility is an important part of fitness. If the muscles surrounding a joint are able to stretch, there will be an increase in the range the joint can move through. This can then be strengthened and you will be able to generate a force through a greater range. A greater flexibility can help to reduce the risk of injury, as the joints are able to move more. STRENGTH Strength is about how much force you can generate. For any sport, the more force you can generate, the faster/stronger you’ll perform. All the strength exercises in this book, use your bodyweight and require very little, if any equipment. The exercises in this booklet are aimed to improve the 4 main areas related to your level of fitness: - MOVEMENT / BALANCE These are movements such as the squat, and inline lunge. These fundamental movements are really important in all sports, as most sporting movements will include an element of these when you are performing them. It is important for the body to move properly to help reduce chances of injury and increase performance. CORE STABILITY Core Stability is your ability to use the muscles around your trunk and pelvis to maintain good body posture throughout all sporting movements. This is important because without this, your body control will be reduced and performance of exercises and sporting movements (especially new ones) could lead to injury. EXERCISE INTRODUCTION

4. EXERCISE SELECTION Ideal for those scoring 1 or 2 on most of the tests Ideal for those scoring 3 or 4 on most of the tests Ideal for those scoring 4 or 5 on most of the tests You may be different levels depending on the exercise and test Whilst everyone should start at bronze level, your testing score will determine your rate of progress. (If you have more than 3 scores of 1 you may need to see Julie Sparrow (physiotherapist) to ensure there are no underlying problems causing these low scores). For all of the exercises in the booklet start at the first level. If you are able to perform the exercise for the time/number shown three times then you can progress onto the next level. The exercises have been placed in an order that is easy to follow and can be used as a workout. However, they do not need to be completed in this order. Some exercises are more advanced than others, please do not try these unless you are confident you can perform all the other exercises easily and technically correct!

5. Contents  Example page  Warm-up: Activate Muscles and Mobility Exercise  Caterpillar walk outs  Lunges  Squat Dips  Glute Circuit  Planks  Plank-ups  Nordic Curls  Side Planks  Press-ups  Hop and Stop  Acknowledgements Notes: These are all basic exercises that underpin athleticism in all sports. It is critical that you become masters basic skills and movements to enable you to progress in sport. If you require help in learning these movements then please contact Matthew Wright (m.wright@tees.ac.uk) or come to the Future Champions evening sessions.m.wright@tees.ac.uk

6. Example: Instructions Progressions Video of Exercise Main Focus of Exercise MOVEMENT / BALANCE STRENGTH FLEXIBILITY CORE STABILITY

7. YTWs THORACIC MOBILITY ACTIVATE MUSCLE & MOBILITY EXERCISE Keep your hips still when performing this exercise. The movement should be coming from your mid- to upper- back. Repeat 3 x 5 each side. Lying prone on a bench squeeze your shoulder blades together and move hands high into a “Y” position & then “T” & “W” Repeat 3 sets of 5 reps in each position. WALL ANGELS Your back, shoulders, elbows and hands should touch the wall. Your lower back will have a natural curve (should be able to fit a hand between lower back and wall). Maintain this position throughout movement (don’t arch back!) Repeat 3 sets of 15 reps ANKLE TAPS Start against a wall. Keep the heel of your front foot on the floor and tap the wall with your knee. If it is easy, move your foot slightly further away from the wall. At the point your heel comes off the floor you have gone too far. Repeat 3 x 15 reps.

8. WALKOUTS Start at the top of a press-up position: Tighten your core and pull your shoulder blades together Keeping your legs straight walk them in towards your hands. Press your heels down to feel a stretch. As this starts to become slightly uncomfortable pause, then start to walk your hands back out again into a press up position. Try to keep your hips as still as possible. Imagine your hips are car headlights, they should always point straight forward (i.e. Not to the side) Progressions Perform the above exercise for 5 reps (see video) Perform the above exercise, but once in the press up position drop to your knees and perform a half press up (see video). Try 5 reps Perform the above exercise, but once in the press up position perform a full press up, chest to the floor (see video) Try 5 reps. This exercise will improve FLEXIBILITY MOVEMENT CORE STABILITY STRENGTH

9. LUNGES Stride out into a lunge position. Lunge straight down so your back knee is about 1 cm above the floor pause and return. Throughout the movement always push through your heel and lunge back up. Levels of Progression Start with both feet in a lunge position and move up and down on the spot: (try between 5 and 15 reps each leg). When these are perfect, step into your lunge as shown on the video. Try backwards lunges too. (5 to 15 reps each leg) The next progression is to go around the clock, front, front-diagonal, side, back-diagonal, back and the same on the other side (See video) Try increasing tempo and speed or starting with your lunge leg high off the ground. When perfect add load (e.g. Medicine Ball or Kettle bell). This exercise will improve MOVEMENT / BALANCE STRENGTH FLEXIBILITY CORE STABILITY

10. SQUAT DIPS Start in a squat position. Feet aprox. shoulder width. Grip the floor with feet and spread it out underneath you, squeezing your bum. Maintain an upright posture (chest out & shoulders back). Sit back & down into a squat Then you are going to dip back onto each leg. Always maintain weight on the back of your foot. You should not feel this in your knees. Levels of Progression If you cannot hold this position, start higher up in a squat position, so your hands are at about knee level. (See video) (Try holding for 30 seconds) The next progression is to go down lower into the squat; your hands should be at mid-calf. (Try holding for 30 to 60 seconds) The next level is to go as you as you can, keeping control of the position; your hands will be at ankle level. (See video) (Try holding for 30 to 60 seconds) This exercise will improve MOVEMENT / BALANCE STRENGTH CORE STABILITY FLEXIBILITY

11. GLUT CIRCUIT Start lying on your side, in a straight line and then bend your knees and hips in front of you, keeping one leg on top of the other. Place your thumb on the front of your hip on the bony part and then spread your fingers out over the side of your leg. Then keeping your ankles together, slowly open your knees, without letting your hip roll backwards. This movement will only be small! Progressions Perform the above exercise 15 times If you can perform the above exercise for 15 reps, try performing then 15 reps and then straighten out your legs and keeping your hips in line with your body, move your top leg up slowly. Ensure that you do not arch at your side. Try 10 reps. Once you can perform the 15 reps knees bent and 10 reps straight legs, keep the top leg straight and write your full name with your foot. Once this becomes easy put a band around the top of your knees for the first part of the exercise. This exercise will improve STRENGTH CORE STABILITY

12. PLANKS Start on your forearms with your elbows directly under your shoulders; up on your toes and a straight line from your shoulders, through your hips, knees and ankles. Good posture essential, tight core, neutral lower back position, shoulder blades nipped in. Squeeze your bum tight. Breath! Should feel this in core NOT lower back. Levels of Progression If you are unable to hold the position, or you fell pain in your back then, start on your knees instead of your toes. (See video) (Try holding for 30 seconds) Start on your toes and hold this position. (See video) (Try holding for 30 seconds) If this is easy and you can hold the above position for 3 sets of 60 seconds, try lifting one leg off the floor and maintaining the same position. (See video) (Try holding for 30 seconds) This exercise will improve CORE STABILITY STRENGTH MOVEMENT / BALANCE

13. PLANK UPS This is a dynamic progression of the plank, the same rules apply with regard to posture. If you are struggling with Planks do not attempt plank ups. Tight core, shoulder blades in and maintain neutral position in lower back throughout. Keep your hips as still as possible when performing this movement! Levels of Progression Instead of being on your toes, start on your knees. Make sure there is still a straight line from your shoulders to your knees. Keep your hips down! (Try 5 to 10 reps) When these are perfect, progress the movement onto your toes. (See video) (Try 10 reps) The next progression is to have one leg off the floor (not too high off the ground) (Try 5 to 10 reps) This exercise will improve CORE STABILITY STRENGTH MOVEMENT / BALANCE

14. NORDIC CURLS For this exercise you will need a partner. Start on your knees with your partner holding firmly onto your lower leg (just above your ankles). Keeping a straight line from your knees through your hips to your shoulders, slowly lower yourself from your knees towards the ground. Make sure you put your hands out in front of you to ‘catch’ yourself. Progressions Perform the above exercise 5 times (see video) and walk your hands back to the start position Try performing 8 reps of the above exercise, but try and push yourself back up to the start position Try to perform 10 reps of the above exercise. Try to lower yourself to the ground in 5 seconds and then push back up. This exercise will improve STRENGTH CORE STABILITY

15. SIDE PLANKS This exercise requires a straight position through the centre of your body. You need to tighten your core area before moving into the position and hold tight throughout. Rest your hand on your thigh, keep your head in line with you body and then lift your hip off the floor and maintain this position. Progressions Start in the above position. Then bend from your knees and perform the exercise from your knees (see video). Maintain this position for 30 seconds. Perform the exercise from your feet (see video). Maintain for 30 seconds Perform the exercise from your feet and lift the arm rest on your thigh to above your head. (see video). Maintain for 30 seconds. For each progression, you can increase the time if it gets too easy. Try a 10 second increase each time until you can perform each progression for 1minute and 30 seconds This exercise will improve CORE STABILITY STRENGTH

16. PRESS-UPS Start with your hands directly under your shoulders, but just outside shoulder width. You will be on your toes with a straight line from your shoulder through to your toes. Maintain this position and slowly lower you body to the ground, until your chest touches the floor, then push back up using your upper body to the start position. Levels of Progression If you find the above exercise too hard, start with on your knees instead of your toes. (See video) Keep your upper body in the same position and try 10 reps The next progression is to perform this exercise from your toes for the down phase, then go onto your knees and push up from your knees (See video) (Try 10 to 15 reps) The next level is to perform a full press-up; on your toes lower yourself to the ground and then push back up. This exercise will improve STRENGTH CORE STABILITY MOVEMENT / BALANCE

17. HOP ‘N’ STOP Start with your feet hip width apart in a half squat position. Swing your arms back, bend your knees and swinging your arms through, jump forwards and land on two feet. Use your gluts throughout the full movement, including the landing to prevent your knees from falling in. Try to land as quietly as possible Start on two feet and land on two feet Start on two feet and land on one foot Start on one foot and land on one foot This exercise will improve MOVEMENT / BALANCE STRENGTH CORE STABILITY

18. Acknowledgements Teesside Sport Teesside University Tees Valley Sport Beth Davidson (British Fencing) Jessica Russon (Elite 1500m runner) Karina Le Fevre (Elite table tennis player) Ben Wears (Elite 20 km race walker) Victoria Evans (Research Assistant – Teesside University) Julie Sparrow (MSc) Lead Physiotherapist Mihkel Laas (Strength and Conditioning coach)