TBR: S&C 2

SPECIAL VIDEO  SINGLE LEG TECHNIQUE

THE 'ATHLETIC STANCE'

FLEXIBILITY
​The athletic stance is a key fundamental in all sports. This stance can also be called the ‘ready position’ or ‘position of greatest strength’. It lowers the center of gravity with a wide base of support with muscles engaged so that the body can react quickly to external cues as quickly and efficiently as possible. The stance is, feet at least hip width apart, knees bent, arms up and in front.
Don't forget to stretch after your workout! A regular stretching routine is crucial to building a well rounded athlete and can help prevent injury! As a TBR S&C member you can download the TBR S&C Flexibility guide here.

WORKOUT 1 (2 x /week)

WARM UP

Complete these exercises from the Warm Up Video:

Numbered Cones 2 x 30sec

Hip Stability 3 x 6 each side

Glute Bridges 3 x 6

Landing Drills 3 x 6

RDL (3 sets, 6 reps)

STANCE: Standing on top of a band, with feet hip width apart, very slight knee bend. Keep the spine straight and hinge down to grab onto each end of the band by your feet. 

1. Engage glutes and core as well as the lats, maintaining a straight spine, drive the hips up and forward to bring the spine upright finishing with the glutes squeezed in full hip extension.
​
2. Breaking at the waist pull the hips back maintaining a straight spine, ‘hinging’ the spine forwards. Maintaining only a slight knee bend.

PUSH UP​ (3 sets, 6 reps)

STANCE: Plank position: The spine should remain neutral throughout the entire rep (no rounding or arching). If the spine changes shape then take a step back and do an easier variation of the exercise (incline or knee push up)

Each rep needs to be completed through the full range of motion. This means that on the way up, once the arms are straight, the shoulders should continue to push downwards as the upper back continues to rise. A common mistake is only pushing up until the arms are straight but the shoulders are still back.

GOBLET SQUAT​ (3 sets, 6 reps)

STANCE: Start with feet slightly wider than hip width and the toes pointing 45 degrees outwards, a slight knee bend and the weight at your chest gripped with both hands.

1. The hip and knee joint should simultaneously flex as you sit into the squat
2. When viewed from the side, your centre of mass staying over the middle of your feet. 
3. When viewed from the front, the knees should stay in line with the toes.

* Variation: As above with the addition of a mini band around the knees for more glutes emphasis

VERTICAL PRESS​ (3 sets, 6 reps)

STANCE: Attach two bands down low (one on each side of you). Sit between the two bands, with one band in each hand. 
1. Begin each rep with your hands at ear level, elbows at 45 degrees and your palms facing forwards.
2. Push up strong/smooth to straight vertical arms, and move back down with a slow (count of 3).
3. Kepping the core switched on is key

​*NOTE: if you have to arch your back to press vertically then you probably need to do some work on your thoracic mobility. Your S&C coach or physio should be able to give you exercises

ROW​ (3 sets, 6 reps)

STANCE: Loop the band around a post. Sitting in front of the post tall and upright with the feet in front against the post.

​1. Keep the shoulders low.
2. Squeeze the shoulder blades together first.
3. Then row the band inwards with both hands simultaneously keeping the elbows out. Maintain the squeeze of the shoulder blades and hold for 3 seconds.
4. Slowly move the band back forwards (still maintaining the shoulder blade squeeze). Finally, once the arms reach the straight position the shoulders can move forwards again. (watch your shoulders don’t shrug upwards throughout entire rep!).

WORKOUT 2 (2 x /week)

WARM UP

Complete these exercises from the Warm Up Video:

Numbered Cones 2 x 30sec

Hip Stability 3 x 6 each side

Glute Bridges 3 x 6

Landing Drills 3 x 6

LUNGE​ (3 sets, 6 reps)

STANCE: One foot in front, the other behind, both toes facing forwards. The front foot is flat on the ground and you are up on the toes of the back foot.

​1. As you lunge down, think of the hips moving straight down towards the floor until the back knee almost touches the ground. Make this downward movement slow, smooth and controlled.
2. Push back up through the front foot trying to keep the weight through the whole foot.
*If the hips don’t stay square and the knee doesn’t stay inline with the front toes, then don’t go as deep

HAMSTRING CURL​ (3 sets, 6 reps)

STANCE: Lay face down with your hips flat to the ground, attached the band to a post behind you and loop the other end over your heel to one heel.

1. Pull the heel toward your backside, hold for 3 seconds

​2. Release back down in a slow controlled movement.
*Move yourself further forward to increase resistance or back to decrease. Repeat on the other side. Ensure the hips stay flat on the ground throughout the entire movement. 

CHIN UP​ (3 sets, 6 reps)

STANCE: Attach a band (or multiple bands) to the bar and loop bands around your feet or knees depending on the length of the bands and assistance desired. Grip the bar at about shoulder width. You want to start each rep from a ‘hanging’ position with no engagement of the lat muscles (shoulders up by your ears).
1. Engage the lats, which should pull you up enough that the shoulders come away from the ears (arms remain straight).
2. Pull yourself up until your chin is higher than the bar.
3. Finally, aim for a controlled movement on the way down and finish by releasing the lats at the bottom before moving into the next rep.

​*Do without band if you can do 3 reps unassisted!

PRONE HOLD COMBO​ (3 sets, 6 reps)

STANCE: Plank position

​Performed consecutively, you hold 15 seconds in a standard plank, a plank with one arm in the air, swap to the other arm, one foot in the air, swap to the other foot, a side plank and finish with another 15 seconds in a standard plank.
This drill can be done up on the hands or down on the forearms. The idea is to keep the hips square and the spine straight. If your spine is sagging or your bum is up then shorten the time so that you can do it with good form.

ADVANCED LANDING DRILLS (5 of each)

STANCE: ‘Athletic stance’

Standing on a step, allow your body to fall forwards and step off the step. Your goal is to land softly with the weight in the middle of your feet/foot.

See video for the different variations.