Stretching
Important to do before, during or after training at least daily if not more (always beneficial after training when you are warm) Always hold stretches for a minimum of 30 seconds You should feel a firm but comfortable stretch If you feel pain you may be stretching incorrectly. Ask your coach for feed back Always allow more time for problem areas e.g. hamstrings or hip flexors
Core Stability exercise
Complete given exercises 2-3 times a week Technique should always be a priority. If you are not doing the exercises properly, you may as well not do them at all! Therefore technique should be reviewed as often as possible by a qualified gym instructor, personal trainer, coach, or physiotherapist. You should not feel any pain when completing these exercises. If you do experience pain please talk to your coach/physiotherapist/gym instructor Gradually progress your repetitions and exercises to challenge yourself
ENJOY and GOOD LUCK!!!! Prepared by Wade Bootes National HP BMX Coach
Calf (Gastrocnemius left foot) Left Knee straight
Quadriceps
Calf (soleus left foot) Left knee bent
Lazy man Quadriceps/hip flexor
Gluteals
Latissimus Doris
Back
Thoracic spine (curve reversal)
Hip flexor
Lower Back (lumbar spine)
Hamstrings
Hamstring 2 Lazy man’s stretch
Pectorals
Triceps
Prone hold, Front Bridge or Hover
Side hide or bridging
Keep stomach in, try to keep back flat 3 X 30-60 sec
Keep body straight from shoulders to feet 3 X 30 – 60 sec
Abdominal Hold
Ball push ups
Slowly lower upper body away from knees 3 X 15 second holds
Keep stomach in and firm 2 X 15 repetitions
Hamstring curls
1 legged hamstrings curls
2 X 20 Repetitions
Initially 2 X 10 repetitions Progress to 2 X 15 Repetitions only if good technique
Bridging
1 Legged bridging
Tighten gluteals Hold 10 seconds 2 X 15 repetitions
Maintain even hip height (no wobble) Tighten gluteals on 1 side. Slowly extend knee. If you feel your hips begin to wobble, bring your knee in a little 2 X 15 repetitions
1 legged squat Can do on a step. Useful to be done in front of a mirror. Ensure: * Hips are level (no up/down movement) * Keep knee directly above toe (not in front or behind) * Stick bottom out as if you are sitting down on a chair. * Only go down as far as you can control i.e. when you start to wobble don’t go down any further.
1 legged Squats on medicine ball (Advanced level) Can also use a Bosu from fit ball for the following exercises Hold 10 sec 2 X 10 Progress to movement from Standing to bending knee to 90 degree. 2 X 5 each leg
Hold 10 sec 2 X 10 repetitions Progress to 2 X 20 repetitions
Squats on ball (advanced) Standing squats to 90 degrees 2 X 10 Progress to 2 X 20
Plyometrics on ball (advanced) Jump from ground onto ball and hold position for 3 sec 2 X 10 MUST MASTER BALL SQUATS FIRST
Superman 1
Superman 2
Hold 3 sec Do slowly. Minimise wobble especially hip 2 X 20 on each side. Progress to Superman movement 4 when becoming easy
Superman 3
Superman 4
May need to begin this exercise with 1 limb only e.g. just elevate 1 arm
May need to begin this exercise with 1 limb only e.g. just elevate 1 arm
Back Hold
Anterior Pelvic Tilt and Hamstring Stretch
3 X 30 – 60 seconds
Slowly rotate pelvis forward and flatten back. Hold for 10 seconds Can also attempt to practice this position while riding.
Hip flexor 1
Hip Flexor 2
Do slowly 2 X 20 repetitions
Stick bottom in air as high as possible while controlling stability
Hip flexor 3 Do slowly and maintain pelvic stability. No wobbling!
Fly’s
Lung with bicep curl
Do slowly 2 X 15 repetitions Progress to add hand weights
2 X 10 with bicep curl on way up from lung
Bench pull
Bench pull single leg
Do slowly and maintain pelvic stability. No wobbling! 2 X 10
2 X10