Additional information
Master your body
Injury prevention exercise training and load management reduces the risk of injury.
A strong body tolerates more
Research shows that building strength helps athletes perform better and prevent injuries. The following programme is designed especially for the athletic disciplines, and aims to prepare the body for the requirements of the sport.
Throw!
The throwing disciplines demand that the athlete generates high forces rapidly. To achieve this while avoiding too much repetitive load on the shoulder, it is a good idea to use the whole kinetic body chain. The exercises in the programme have been created with this in mind. You can find more relevant exercises targeting the shoulder on the website´s handball and shoulder pages.
Sprints and jumps
The most common injury in the sprint and jump disciplines is a pulled hamstring. Studies from other sports show that this type of injury can be prevented by doing specific strengthening exercises, using the Nordic Hamstrings exercise. Experience shows that this exercise works for athletics as well!
Middle and long distance
For runners, overuse injuries are the main priority. Technique and strength are important focus areas. You can read more about running here.
Exercises
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Active stretch routine
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Sitting hamstrings stretch
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Shoulder and hip stretching
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Plank combination
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Leg extension
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Reverse plank with ankle movement
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Walking lunge with high knee lift
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Flyer + extension
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Medicine ball throws on bosu
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Extend and rotate in standing
Play video
Plank with rotation
Play video
Nordic Hamstrings
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Active stretch routine
Play video
Sitting hamstrings stretch
Play video
Shoulder and hip stretching
Play video
Pelvic control +
Play video
Hip thrusts
Play video
Supine bridge
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Single-leg balance with elastic
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Diagonal rotations
Play video
Medicine ball throws with rotation
Play video
Standing medicine ball throws
Play video
Nordic Hamstrings
Play video
Active stretch routine
Play video
Sitting hamstrings stretch
Play video
Shoulder and hip stretching
Play video
Single-leg forward bend variations
Play video
Active hip flexor stretch
Play video
Single-leg hip thrust
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Calf stretch + hip thrust
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Single leg hop
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Landmine
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Plank with rotation
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Nordic Hamstrings
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
1. + 2. Prone and supine crossover: Keep your shoulders on the floor
3. Hip flexor stretches: Maintain a neutral spine and push you hips forward
4. Downward-facing dog: Keep your knees straight and maintain a neutral spine
5. Keep your knees straight and the lower back in hyper extension
3 x 6–8 repetitions
Sitting hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Shoulder and hip stretching
Purpose: To improve flexibility in the hips and shoulders
1. Start in a forward lunge with a straight back foot and push your hips forward
2. Rotate your hips and trunk towards the back leg
3. Keep your knee aligned with your foot on the front leg
4. Flex your knee and push your knee outwards
3 x 6–8 repetitions
Plank combination
Purpose: To strengthen the abdominal muscles
Start in a normal plank position on your hands
1. Touch each shoulder with the opposite hand
2. Take each knee as far forward as possible without changing your back position
3. Lift each arm the opposite leg off the floor
Repeat the series 3 times
Leg extension
Purpose: To improve hip and spine control
Kneel on all fours
Hold an elastic between your hand and foot, looping around the opposite knee
Extend your leg straight out behind you
Maintain a neutral spine throughout the whole movement
3 x 8–16 repetitions
Reverse plank with ankle movement
Purpose: To strengthen the back, gluteal and hamstring muscles
Start with your elbows under your shoulders
Lift your hips until your body is aligned from shoulder to ankle
Move your ankles up and down
3 x 8–16 repetitions
Walking lunge with high knee lift
Purpose: To improve hip and knee control and hip flexibility
Start by holding one knee in to your chest
Step forward into a lunge
Continue forwards, maintaining good hip and knee alignment
3 x 5–10 meter
Flyer + extension
Purpose: To improve hip, knee and ankle control
Stand on one leg holding a broomstick
Bend forward from the hips, lift the broomstick, and perform a small single-leg squat
Straighten up then lean backwards with the broomstick overhead
Maintain a neutral spine throughout the whole movement
As many as possible with good control
Medicine ball throws on bosu
Purpose: To strengthen the abdominal muscles and improve power transfer through the kinetic chain
Lie on a bosu with your hips and knees flexed
Take the medicine ball as far overhead as possible
Start the throw from the hips and abdominal muscles
3 x 8–16 repetitions
Extend and rotate in standing
Purpose: To improve shoulder strength and trunk rotation
Lift both arms overhead as you rotate your trunk
Avoid excessive spinal extension
3 x 8–16 repetitions per each side
Plank with rotation
Purpose: To strengthen the shoulders and trunk
Start in a plank position with your partner holding your ankles
Rotate your trunk, keeping your body aligned
Do not let your hips drop towards the floor
As many as possible with good control
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
1. + 2. Prone and supine crossover: Keep your shoulders on the floor
3. Hip flexor stretches: Maintain a neutral spine and push you hips forward
4. Downward-facing dog: Keep your knees straight and maintain a neutral spine
5. Keep your knees straight and the lower back in hyper extension
3 x 6–8 repetitions
Sitting hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Shoulder and hip stretching
Purpose: To improve flexibility in the hips and shoulders
1. Start in a forward lunge with a straight back foot and push your hips forward
2. Rotate your hips and trunk towards the back leg
3. Keep your knee aligned with your foot on the front leg
4. Flex your knee and push your knee outwards
3 x 6–8 repetitions
Pelvic control +
Purpose: To improve control of the pelvis and low back
Lie on a box or bench with your pelvis hanging over the edge
Straighten one leg, maintaining a neutral spine position
When your leg is outstretched, perform 3 small pulses moving from the hip
Advanced progression: Perform with both legs together
3 x 8–16 repetitions
Hip thrusts
Purpose: To improve hip and low back control
Start on both knees with your hands behind your head
Drive your hips forwards and upwards
Lift your arms overhead in one drive
Maintain a neutral spine position throughout the movement
Progression: Take one foot forward to finish in a lunge position
3 x 8–16 repetitions
Supine bridge
Purpose: To strengthen the gluteal and hamstrings muscles
Lie on your back with your heels on a low box
Lift you hips until your body is aligned from shoulder to ankle
Maintain a neutral spine throughout the whole movement
Progression: Perform the exercise with one leg at a time
Alternative: Rotate your foot in different directions
3 x 8–16 repetitions per each side
Single-leg balance with elastic
Purpose: To improve hip, knee and ankle control
Stand on one leg with an elastic around the opposite ankle
Simulate a running movement with your free leg and arms
Maintain perfect hip, knee and ankle alignment
3 x 8-16 repetitions per side
Diagonal rotations
Purpose: To improve hip and spine control
Perform a small single-leg squat and rotate towards the standing leg
Rotate fully in the opposite direction as you stand up, lifting the broomstick overhead
Take your knee out to the side
Lean backwards in the final position
As many as possible with good control
Medicine ball throws with rotation
Purpose: To improve power transfer through the kinetic chain
Start in your natural throwing position
Rotate your trunk and throw the medicine ball
Use your whole body, not just your shoulder
3 x 8–16 repetitions
Standing medicine ball throws
Purpose: To improve power transfer through the kinetic chain
Throw a medicine ball with one or both arms
Use your whole body, not just your shoulder
Initiate the movement from the hips and abdominals
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
1. + 2. Prone and supine crossover: Keep your shoulders on the floor
3. Hip flexor stretches: Maintain a neutral spine and push you hips forward
4. Downward-facing dog: Keep your knees straight and maintain a neutral spine
5. Keep your knees straight and the lower back in hyper extension
3 x 6–8 repetitions
Sitting hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Shoulder and hip stretching
Purpose: To improve flexibility in the hips and shoulders
1. Start in a forward lunge with a straight back foot and push your hips forward
2. Rotate your hips and trunk towards the back leg
3. Keep your knee aligned with your foot on the front leg
4. Flex your knee and push your knee outwards
3 x 6–8 repetitions
Single-leg forward bend variations
To improve control of the hip, knee and ankle
Stand on one leg holding a broomstick
Rotate your trunk away from the standing leg
Bend forward from the hips and perform a small single-leg squat
Rotate your trunk in the opposite direction and repeat
Maintain a neutral spine throughout the whole movement
As many as possible with good control
Active hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Place one foot in front of you as you drive your hips forwards and upwards
Simulate a running movement with your arms
Maintain a neutral spine position throughout the movement
Alternate sides
3 x 8–16 repetitions
Single-leg hip thrust
Purpose: To strengthen the gluteal muscles
Lie in a bridge with your shoulders on a bench
Bend your knee to 90 degrees and take your weight through one heel
Lift your pelvis upwards
Simulate a running movement by striding with the opposite leg
3 x 8–16 repetitions per each side
Calf stretch + hip thrust
Purpose: To improve ankle and hip flexibility
Start with a straight-knee calf stretch
Raise up on your toes, lift your opposite knee and push your hip forwards
3 x 8–16 repetitions per each side
Single leg hop
Purpose: To improve hip, knee and ankle control
Perform small single-leg hops with good hip pelvic control
Generate power from the ankle, keeping your knee stiff
Rotate your hip inwards and outwards, and move sideways as you hop
3 x 30 seconds per exercise
Landmine
Purpose: To improve power transfer through the kinetic chain
Stand in a normal throwing position
Use your whole body to throw, not just your shoulder
Pick the right weight for you
3 x 8–16 repetitions per each side
Plank with rotation
Purpose: To strengthen the shoulders and trunk
Start in a plank position with your partner holding your ankles
Rotate your trunk, keeping your body aligned
Do not let your hips drop towards the floor
As many as possible with good control
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
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Play video
Active stretch routine3 x 6–8 repetitions
Play video
Sitting hamstrings stretch3 x 6–8 repetitions
Play video
Shoulder and hip stretching3 x 6–8 repetitions
Play video
Plank combinationRepeat the series 3 times
Play video
Leg extension3 x 8–16 repetitions
Play video
Reverse plank with ankle movement3 x 8–16 repetitions
Play video
Walking lunge with high knee lift3 x 5–10 meter
Play video
Flyer + extensionAs many as possible with good control
Play video
Medicine ball throws on bosu3 x 8–16 repetitions
Play video
Extend and rotate in standing3 x 8–16 repetitions per each side
Play video
Plank with rotationAs many as possible with good control
Play video
Nordic Hamstrings3 x 3–5 repetitions
