Sterling Saints Preseason 2022
HI THERE!
It’s so great to have you come and participate in the preseason/strength and conditioning/injury prevention program for the Sterling Saints 2022. The purpose of this Program is to limit injury throughout the season and to prime you to stay on top of your niggles throughout the season.
Injury prevention is all about strength and control! A study in 2017 showed that people who completed 50 to 85% of their prescribed pre-season training were twice as likely to get through the season uninjured!!!
Now is the time for YOU TO TAKE CONTROL of the QUALITY and ENJOYMENT of the rest of your season. This is not just about preventing a big injury, but making sure that you reach your full potential for the season without niggling injuries hampering you.
If you have been to the preseason session, you will have completed your initial testing. The plan is to re-test all of this before you go back to the real season. Go Saints!
PRE SCREENING
For your session today, please open the link below, fill out your google form and submit.
STRENGTH & stability
Below, is your program that I would like you to complete three times a week each week until re-testing – mid to late April.
I have added the program below. It is quite a basic bodyweight program that anyone can do. If you have access to a gym you’re very welcome to do heavier weights. If you need any help with progressing the program please let me know via the contact box below and I can make the exercises more advanced for you. Of course, if you have any trouble or if you need to clarify anything please don’t hesitate to make contact in the contact box below.
Please note: in your preseason screening, if your knee to wall testing was LESS than 5cm, we would REALLY encourage you to see your normal musculoskeletal practitioner; osteopath, physiotherapist, chiropractor- whatever floats your boat! This is an indication that your ankle joint is not moving well and needs to be sorted out before you start loading it!
STRENGTH program
Single leg bridges: 2 sets of 12 each leg
Arabesque: 2 sets of 12 each leg (if you don’t have a dumb bell, a tin of tomatoes is fine!)
Squat with lateral toe taps! (You don’t need a band) 1x 45secs each leg- should BURN!
SLOW Calf Raises: Working toward 25 (stop as soon as you feel the hamstring take over of if you lose control of end range of motion at your ankle.
Star excursion test 3 rotations each leg!
Mid foot strength 10 seconds each of x 2 each foot
Toes spread out / big toe up / 5th toe up
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739583/figure/F4/?report=objectonly
Lateral Hop - 40cms apart*** Can go as fast as the video, each side 3 sets of max effort. Keep. It. Clean.
Side plank, working toward 30 - 60 secs each side
Any questions, let us know below!
Star excursion test below!
endurance
Also, we’d really like you to be able to run 5 km comfortably by the end of this pre-season.
The best way to do this if you can’t already is to use the couch to 5K app. If you’re coming back from injury this is a great way to start and to gradually increase your load. Most injuries occur when load is introduced too quickly. We are trying to prevent the zero to hero factor and slowly bring you up to speed. As you are training in the lead-up towards the start of the season, if you are nursing any injuries, let your coach know so that they can adequately modify your load!
Couch to 5k app:
Apple: https://apps.apple.com/au/app/couch-to-5k-run-training/id448474423
Android: https://play.google.com/store/apps/details?id=com.active.aps.c25k&hl=en_AU&gl=US
Great! We will see you next week!
Get started with the above, and I will see you next week!
Georgia
Osteopath
Summit Osteopathy
Contact Us
Need a hand or have a query, don’t hesitate to make contact!