Additional information
Be better!
With a well-structured warm-up, injury prevention exercises and good technique, the risk of injuries can be reduced substantially.
LEARNING GOOD TECHNIQUE
If you spend time on learning good technique, you will be less likely to get injured. You will also have a better foundation for your training and can achieve better performances.
PERFORM BETTER WITH BASIC TRAINING
With basic training, you will build strength and be able to carry out the movements of the sport correctly. This will reduce your risk of injury.
Exercises
Prone leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Rotation
Purpose: To improve back flexibility
Start in a 4-point kneeling position
Rotate one arm at a time
Keep your eyes on your hand during the exercise
3 x 20 seconds
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow and lift your body
Your body should be in a straight line
Lift your top leg as high as possible
3 x 20 seconds
Push up +
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Sleeper stretch
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Multi-directional jumps
Purpose: To improve hip, knee and ankle control
Perform large jumps from one foot to another in different directions
Land softly with your knee bent and aligned over your toes
3 x 8–16 repetitions
Prone leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Squat +
Purpose: To improve hip and knee control
Use an elastic band around your knees
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Multi-directional jumps
Purpose: To improve hip, knee and ankle control
Perform large jumps from one foot to another in different directions
Land softly with your knee bent and aligned over your toes
3 x 8–16 repetitions
Sleeper stretch
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Forward lunge
Purpose: To improve hip and knee control
Perform forward lunges
Keep your knee aligned over your toes
Keep your trunk upright and your back straight
3 x 8–16 repetitions
Prone leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Push up +
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Sleeper stretch
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Forward lunge +
Purpose: To improve hip and knee control
Perform forward lunges onto a balance mat or bosu
Keep your knee aligned over your toes
Keep your trunk upright and your back straight
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Jump from side to side
Keep knees aligned with toes
Progression: Simulate a serve
3 x 8–16 repetitions
Push up + backwards toe walk
Purpose: To strengthen the chest, arms and abdomen
Start by doing a normal push up
Walk your whole body backwards and forwards using your ankles
Maintain a neutral spine throughout the whole exercise
3 x 8–16 repetitions
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Play video
Prone leg cross2–3 x 6–8 repetitions
Play video
Supine leg cross2–3 x 6–8 repetitions
Play video
Hip flexor stretch3 x 5–8 repetitions
Play video
Leg curl3 x 8–16 repetitions
Play video
Rotation3 x 20 seconds
Play video
Side plank3 x 20 seconds
Play video
Push up +3 x 8–16 repetitions
Play video
Shoulder external rotation3 x 8–16 repetitions
Play video
Sleeper stretch3 x 30 seconds per side
Play video
Y exercise3 x 8–16 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Multi-directional jumps3 x 8–16 repetitions
