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Exercise
resources | nutrition | exercise
Lower Leg Conditioning
The objective of the following exercises is to improve lower leg strength and foot speed.
Calf and Peroneus Brevis muscles
Perform the following exercises on the spot
- Double foot hops - knees slightly bent, keep the feet together at all times, bouncing on the toes rising no more than 2 to 3 inches off the ground
- Astride jumps - knees slightly bent, start with feet together, bounce on the toes and move your feet out to each side about shoulder width apart, bounce on the toes and bring the feet together again, repeat
- Compass jumps - knees slightly bent, feet together and stay on your toes at all times - bounce and move your feet forward (north), bounce and bring your feet back to the starting point, bounce and move your feet to your right (east), bounce and bring your feet back to the starting point, bounce and move your feet to the rear (south), bounce and bring your feet back to the starting point, bounce and move your feet to your left (west), bounce and bring your feet back to the starting point, repeat
- Rat-a-tats - knees slightly bent - on your toes at all times - looking for speed of movement - running on the spot bringing the toes no more that 2 or 3 centimetres off the ground.
How many and how long ?
2 or 3 sets with each exercise lasting 20 to 30 seconds
Drills
Perform the following drills with a high knee action, sprint arm action and the whole body tall and relaxed.
Walking on the toes
- with your feet pointing forwards
- with your feet pointing inwards 45°
- with your feet pointing outwards 45°
- repeat the above Skipping and then Jogging
How many and how far ?
2 or 3 sets over a distance of 20 to 30 metres
Touch
the floor with finger tips.
Jump as high as possible.
Upper Body Conditioning
One of the most common sites of injury is the lower back. Injury in
this region can be as a result of muscular imbalance, weak or inflexible
muscles or poor posture. It makes sense, therefore, to identify a session
that will work all these areas and develop the right level of conditioning
for injury prevention.
Detailed below is a session of eight exercises. The exercises are to
be performed slowly and smoothly and at no time should
you be out of breath.
Sit Ups (Upper Abdominals)
- Lie on your back with your legs bent, knees together and feet flat on the floor.
- Rest your hands on your thighs
- Sit up until the palms of your hands touch your knees
- Return to the starting position
- Perform the movements in a slow controlled fashion
Back Arches (Back)
- Lie on you front with your legs crossed at the ankles, keep your feet firmly anchored to the floor
- Hands and arms straight out in front of you
- Raise your upper body off the floor, keep your neck in line with your spine
- Hold for one second and then slowly lower to the floor
Reverse Curl (Lower Abdominals)
- Lie on your back with your legs bent, knees together and feet flat on the floor.
- Curl up the legs and buttocks off the floor
- Return to the starting position
- Perform the movements in a slow controlled fashion
Hip and Leg raise (Gluteals and hamstrings)
- Lie on your back with knees bent, feet flat on the floor
- Place your hands by your side
- Raise hips and straighten one leg and hold for a second before lowering
- Repeat with the other leg
Transversus Abdominis (Abdominal) 
- Place yourself in the kneeling position with your hands on the ground
- Hips directly above the knees
- Shoulders directly above the hands
- Keep the spine in a natural position
- Relax the abdominal muscles and let the tummy sag down
- Gently pull your tummy button and the area below it towards your spine
- Hold for 10-15 seconds and then relax
Short sit ups (Hip flexors and abdominals)
- Lie on you back with knees bent, feet flat on the floor
- Rest your hands lightly on the side of you head (not the back of your neck)
- Raise your body so that your upper body is at 30-40 degree angle with the floor
- Hold for one second before coming down slowly
Back Extensions (Back)
- Sit on the floor with legs bent, feet flat on the floor
- Position your hands on the floor behind you to take some of the weight
- Raise your body off the floor so that your body is parallel with the floor
- Hold for one second and slowly lower
Twisted Curl (Oblique Abdominals)
- Lie on your back with your legs bent, knees together and feet flat on the floor.
- Place the left ankle on the right knee with the left knee pointing away
- Curl up the right shoulder to the left knee
- Keep lower back on the ground
- Return to the starting position
- Perform the movements in a slow controlled fashion
- Repeat with the other leg and shoulder
How Many and How Often?
Start at one set of ten repetitions. Each week increase the number of repetitions by two. When you reach twenty repetitions increase the number of sets by one and start again at ten repetitions.
The exercises should be performed two or three times a week and be incorporated into your training schedule.
Swimmers can do some simple shoulder exercises
to maintain strength balance in the rotator cuff/shoulder girdle area
every day with stretch cords or barbells if desired; this can help
prevent shoulder injury.
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