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
Play video
Shoulder Rotation with Shoulder Press
Play video
Headstand
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Hand Strength
Play video
L-Sit with Straight Legs
Play video
Copenhagen Adductor Short
Play video
Hip Thrust With a Box
Play video
Handstand
Play video
Push-up
Play video
Flyer and Calf Raises
Play video
Squat Jumps
Play video
Lunges with a box
Play video
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
Play video
Squats
Play video
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.
3 x 12-15 repetitions
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.
3 x 12-15 repetitions
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.
3 x 12-15 repetitions
Hand Strength
Purpose: Improve finger and wrist strength.
Stand on all four with flat hands on the ground with fingers:
1. Straight forward.
2. Towards each other.
3. Out to the side.
4. Towards the knees.
Push the fingers into the ground and lift the palms/hands.
3 x 3-6 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.
3 x 8-16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8-12 repetitions.
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.
3 x 8-12 repetitions
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.
3 x 8-12 repetitions
Hand Strength
Purpose: To improve finger and wrist strength.
Stand on all four with flat hands on the ground with fingers:
1. Straight ahead.
2. Fingers facing each other.
3. Out to the side.
4. Fingers toward the body.
Press fingers into the floor, lift knees, and alternate lifting each palm off the floor.
3 x 3-6 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.
3 x 6-8 repetitions
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.
3 x 8-16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 8–16 repetitions
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.
3 x 4-6 repetitions
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.
3 x 8–16 repetitions
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.
3 x 6-8 repetitions
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.
3 x 6-8 repetitions
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.
3 x 6-8 repetitions
Hand Strength
Purpose: Improve finger and wrist strength.
Plank position with flat hands on the floor with fingers:
1. Straight ahead.
2. Out to the side.
3. Towards the body.
Press fingers into the floor and lift alternate palm, or both, off the floor.
3 x 3-6 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.
3 x 4-8 repetitions
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.
3 x 6–8 repetitions
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
3 x 6–12 repetitions
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.
3 x 30 seconds– 2minutes
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.
3 x 3–6 repetitions
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.
3 x 4–6 repetitions
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.
3 x 8–12 repetitions
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Get Set - Train Smarter app
The Get Set - Train Smarter mobile application is available for free in Google Play and Apple app stores, and ready for download in 11 languages.
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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.
Find out more
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
