Additional information
Be the best with the right training
Injury prevention og load management can reduce the risk of injuries
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
DID YOU KNOW…
...that Breaking was on the Olympic program for the first time in 2024(!) in Paris.
The Olympic winner for the women were Ami Yusa from Japan, and the men`s winner was Philip Kim from Canada.
Exercises
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Activation of Abdominal/Back Muscles - Strong Core
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Shoulder Rotation with Shoulder Press
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Headstand
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Hand Strength
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L-Sit with Straight Legs
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Copenhagen Adductor Short
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Hip Thrust With a Box
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Handstand
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Push-up
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Flyer and Calf Raises
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Squat Jumps
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Lunges with a box
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Activation of Abdominal/Back Muscles - Strong Core
Play video
Shoulder Rotation with Shoulder Press
Play video
Headstand
Play video
Hand Strength
Play video
L-Sit, Straight Legs
Play video
Copenhagen Adductor Long
Play video
Hip Thrust from Arms
Play video
Handstand
Play video
Push-up from handstand
Play video
Single or double legged jumps
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Squats
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Lunges
Activation of Abdominal/Back Muscles – Core strength
Purpose: Strengthening the core muscles
Begin by pressing hands and feet against the floor to activate the muscles
Move the tailbone between the legs while bringing the navel towards the tailbone
Keep the shoulders still throughout the movement
Shoulder Rotation
Purpose: Strengthen the back of the shoulders and upper back
Pull the elastic band towards the chest while bringing the shoulder blades together
Keep elbows at shoulder height throughout the movement
Move the arm up and down slowly
Headstand
Purpose: To strengthen the upper part of the neck and the abdomen/back
Place arms and head in a triangle, fingers facing towards the face
Place knees on the elbows and extend the legs
Maintain the position with a slight bend in the hips and knees
Stand on the head for 15-20 seconds before coming down with the feet on the ground
Hand Strength
Purpose: Improve finger and wrist strength
Stand on all four with flat hands on the ground with fingers:
- Straight forward
- Towards each other
- Out to the side
- Towards the knees
Push the fingers into the ground and lift the palms/hands
Repetitions in each hand position (4 different positions)
Supine Leg Lowering
Purpose: To strengthen the abdominal/back and hip flexors
Lie on your back
Lift your legs straight up
Slowly lower your legs towards the floor. Activate your core, while focusing on pressing your lower back into the floor throughout the movement
Side-Lying Hip Adduction
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8-16 repetitions
Hip Thrust
Purpose: To strengthen the leg muscles
Lie on your back, with feet and arms on the floor
Lift the hips so that there is a straight line from shoulders to ankle
Extend one leg towards the ceiling. Move from side to side
Repeat with the opposite leg
Keep the back in a neutral position throughout the movement
Handstand
Purpose: To strengthen the shoulders and upper back
Stand on your hands facing a wall
Keep a slight bend in the elbows
Bend the knees and bring the legs down towards the arms
Keep the legs together throughout the movement and maintain the weight over the arms
Push-up - headstand
Purpose: Strengthening the upper body
Stand with your hands on the floor and your hips/buttocks up towards the ceiling
Do a push-up
Toe Raises
Purpose: To strengthen the calf muscles and improve knee and hip control
Stand on one leg with a slight bend in the knee and hip, preferably with something to support you
Push the balls of the feet down and raise the heel quickly
Lower the heel slowly while growing upwards towards the ceiling with your head
Squats
Purpose: To strengthen the thigh muscles and improve knee and hip control
Stand on both legs
Keep hands together in front of the body
Sit down as if on a chair
Maintain a straight line from hip to knee to toe
Push the feet into the floor before quickly pushing up again
Challenge: Stand on one leg, with the free leg held in front or to the side
Lunges
Purpose: Strengthen the thigh muscles and improve knee and hip control
Do a forward lunge
Knees over toes
Maintain an upright posture throughout the exercise
Challenge: Rotate the upper body towards the front leg
Activation of Abdominal/Back Muscles - Strong Core
Purpose: Strengthening the core muscles
Start by pressing hands and feet against the floor to activate the muscles
Move the tailbone between the legs while drawing the navel towards the tailbone
Place toes on the floor and lift knees off the floor
Keep shoulders still throughout the movement
Shoulder Rotation with Shoulder Press
Purpose: Strengthen the back of the shoulders and upper back
Pull the resistance band towards the chest while bringing the shoulder blades together
Slowly move the forearms up
Extend the arms upward
Bend the elbows and bring the arms down
Stretch the arms back to the starting position
Keep elbows at shoulder height throughout the movement
Headstand
Purpose: Strengthen the upper part of the neck and abdominal/back muscles
Place arms and head like a triangle, fingers facing the face
Place knees on elbows, then extend legs
Change between lifting the arms for a total of 15-20 seconds
Finish by coming down with legs on the floor
Hand Strength
Purpose: To improve finger and wrist strength
Stand on all four with flat hands on the ground with fingers:
- Straight ahead
- Fingers facing each other
- Out to the side
- Fingers toward the body
Press fingers into the floor, lift knees, and alternate lifting each palm off the floor
Repetitions in each hand position (4 different positions)
L-Sit with Straight Legs
Purpose: To strengthen the core, back, grip, shoulders, and hip flexors
Hang from a bar
Lift legs straight up to an L-position
Lift straight up first, then to one side and then to the other side
Copenhagen Adductor Short
Purpose: To strengthen the groin muscles
Use a partner, bench, or sling to hold/support the knee
Lift the body off the ground while lifting the lower leg
Keep the body straight throughout the movement
Perform the exercise at a slow pace
Hip Thrust With a Box
Purpose: To strengthen the back of the legs
Lie with the upper part of the back on a bench/box and both feet on the floor
Lift the hips so there is a straight line from the shoulders to the knees
Stretch one leg up towards the ceiling. Rotate from side to side
Repeat with the opposite leg
Keep the spine in a neutral position throughout the movement
Handstand
Purpose: To strengthen the shoulders and upper back
Stand on hands facing the wall
Keep a slight bend in the elbows
Move back and forth in a handstand position with the feet supported against the wall
Push-up
Purpose: Strengthen the upper body
Start in a plank position with a neutral spine
Perform a push-up
Engage the core and maintain a stable lower back, avoiding excessive arching
Push hips back toward heels between each push-up
Flyer and Calf Raises
Purpose: Strengthen upper body, posterior leg muscles, and improve knee and hip control
Stand on one leg with a slight bend in the knee and hip
Lean the upper body forward and backward to start
Next, push the ball of the foot down and lift the heel quickly while extending the arms overhead
Lower the heel slowly while growing upwards towards the ceiling with your head and lower the arms again
Squat Jumps
Purpose: Improve leg explosiveness and knee and hip control
Stand on both feet
Keep hands together in front of the body
Descend into a squat position
Maintain a straight line from hips to knees and toes
Push the foot into the ground before quickly jumping up
Try to keep the knees over the toes throughout the movement
Challenge: Perform the exercise on one leg
Lunges with a box
Purpose: Strengthen legs and improve knee and hip control
Stand on one leg, with the rear leg on a chair or box
Bend the front leg. As you push up, rotate towards the box
Rotated towards the box: Bend the front leg. As you push up, rotate back to the starting position
Keep knees over toes
Maintain an upright position throughout the exercise
Activation of Abdominal/Back Muscles - Strong Core
Purpose: Strengthen the core muscles
Start by pressing hands and feet against the floor to activate muscles
Move the tailbone between the legs while drawing the navel towards the tailbone
Place toes on the floor. Lift the knees off the floor and move the body 180 degrees using the arms and legs
Keep the shoulders still throughout the movement
Shoulder Rotation with Shoulder Press
Purpose: To strengthen the back of the shoulders and upper back
Pull the elastic band towards the chest while bringing the shoulder blades together
Move the forearms up slowly
Stretch the arms upward
Bend the elbows and bring the arms down behind the head
Stretch the arms back to the starting position
Keep the elbows at shoulder height throughout the movement
Headstand
Purpose: Strengthen the upper part of the neck and abdominal/back muscles
Position arms and head like a triangle, fingers facing the face
Place knees on elbows, then extend the legs
Maintain the position with a slight bend in the hips and knees
Move the legs in semicircles and lift alternate arms for 15-20 seconds
Finish by coming back down with the legs on the floor
Hand Strength
Purpose: Improve finger and wrist strength
Plank position with flat hands on the floor with fingers:
- Straight ahead
- Out to the side
- Towards the body
Press fingers into the floor and lift alternate palm, or both, off the floor
Repetitions in each hand position (3 different positions)
L-Sit, Straight Legs
Purpose: Strengthen abdomen/back, grip, shoulders, and hip flexors
Sit on the floor with legs together and palms on the floor
Press palms into the floor and lift legs off the floor
Lift straight up first, then alternately to each side
Copenhagen Adductor Long
Purpose: To strengthen the groin muscles
Use a partner, bench, or sling to hold/support around the ankle
Lift the body off the ground while lifting the lower leg
Bring the arm down and rotate the upper body toward the ground and up again
Try to keep the body straight throughout the movement
Perform the exercise at a slow pace
Hip Thrust from Arms
Purpose: Strengthen the back of the legs, arms, and core muscles
Hands and both feet on the floor
Lift the hips so there is a straight line from the shoulder to the knees
Stretch one leg up towards the ceiling. Rotate from side to side
Return and push the hips/buttocks through the arms
Repeat with the opposite leg
Keep the spine in a neutral position throughout the movement
Handstand
Purpose: Strengthen the shoulders and upper back
Place weight on your hands and lift into a handstand with your legs
Keep a slight bend in the elbows
Find your balance
Move your legs apart and rotate them from side to side. You can experiment with shifting weight between one arm and the other, or walk on your hands around the room
Push-up from handstand
Purpose: Strengthening the upper body.
Stand on the hands against a wall, with arms shoulder-width apart.
Do a push-up.
3 x 8–12 repetitions
Single or double legged jumps
Purpose: Increase leg explosiveness and improve knee and hip control
Stand on one or two legs
Push the ball of the foot into the floor and jump up from the floor and switch feet. Tip: Turn toward the foot that is off the ground
Try to achieve a soft and silent landing
Repeat 4 times with a 180-degree body rotation. Challenge: 360-degree body rotation
Squats
Purpose: Improve leg explosiveness and knee and hip control
Stand on both legs
Keep hands together in front of the body
Sit down as if on a chair
Maintain a straight line from hip to knee to toe
Push the feet into the floor before quickly pushing up into a jump and rotating 180 degrees in the air
Try to keep the knees over the toes throughout the movement
Challenge: Perform the exercise on one leg
Lunges
Purpose: Strengthen and increase agility in the legs, improve knee and hip control
Perform a forward lunge
Push the toes into the floor and jump up from the floor while simultaneously turning the body 360 degrees towards the back leg (like a barrel dance step) and switch feet
Land on the leg that was behind and continue the exercise from the top
Keep arms close to the body during the jump
Maintain an upright position throughout the exercise
Try to achieve a soft and silent landing
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Load Management
The body has an excellent ability to adapt to the applied training load, but the key is always to gradually increase the amount of training.
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Play video
Activation of Abdominal/Back Muscles – Core strength3 x 12-15 repetitions
Play video
Shoulder Rotation3 x 12-15 repetitions
Play video
Headstand3 x 12-15 repetitions
Play video
Hand Strength3 x 3-6 repetitions
Play video
Supine Leg Lowering3 x 8-16 repetitions
Play video
Side-Lying Hip Adduction3 x 8–16 repetitions
Play video
Hip Thrust3 x 8–16 repetitions
Play video
Handstand3 x 8–16 repetitions
Play video
Push-up - headstand3 x 8–16 repetitions
Play video
Toe Raises3 x 8–16 repetitions
Play video
Squats3 x 8–16 repetitions
Play video
Lunges3 x 8–16 repetitions
