Additional information
Injury-free is best
Injury prevention exercise training will reduce your risk of injury, and make you a better athlete.
Protect the shoulders
When the shoulder muscles cooperate properly, the positioning of the joints is optimal at all times. By targeting these muscles, you will protect your shoulders from injury and become a better athlete.
Modern pentathlon is for everyone
Modern pentathlon fits well for both genders. Muscle power alone is not the most important physical aspect; e.g. in fencing, you need to be agile and quick in order to make the right move at the right time.
Exercises
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Hamstrings stretch
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Upper back mobility
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The swimmer
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Core stability with ball
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Lunges
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Deep single-leg squats
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Step-ups in cycling position
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Squat +
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Copenhagen adductor short
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Prone leg cross
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Supine leg cross
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Single–leg pelvic rotation
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The elephant
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Single–leg pelvic rotation
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Kneeling lunge with rotation
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Standing Y +
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Overhead shoulder strength
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The swimmer
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
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
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of your front knee
2 x 8 repetitions for 3–4 sec each
Pelvic control
Purpose: To improve pelvic control
Kneel on all fours
Keep your spine still as you roll your pelvis forwards and backwards
3 x 30 seconds
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Step up
Purpose: To improve hip and knee control
Perform a high step up using your arms actively
Keep your knee aligned over your toes
Progression: Use a higher step, or add a weighted backpack
3 x 8–16 repetitions
Shoulder blade control
Purpose: To improve back and shoulder control
Lift up upper body and push arms forwards
Place shoulder in about 90 degrees
In the end position pull shoulder blades back and down
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
Hamstrings stretch
Purpose: To improve hamstring flexibility
Hold behind your thigh
Straighten your knee as far as possible
Keep your ankle relaxed throughout the exercise
3 x 5–8 repetitions
Upper back mobility
Purpose: To enhance back mobility
Place your hands on the back of your head
Move upper body slowly backwards in hyper extension
Maintain full contact with lower back
3 x 10–15 repetitions
The swimmer
Purpose: To strengthen the shoulders back and neck
Lie over a bosu with your feet on a box
Hold your body in a straight line
Move the elastic band behind your body, squeezing your shoulder-blades together
Keep your neck in line with your body, pull your chin slightly inward
Slowly return to start position
3 x 8–16 repetitions
Core stability with ball
Purpose: To strengthen the core
Start in kneeling position
Keep the left extended
Push the ball forwards and pull it back again
2 x 5–7 repetitions
Lunges
Purpose: To improve hip and knee control
Lunge forwards, backwards and to the side
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8–16 repetitions
Deep single-leg squats
Purpose: To strengthen the thigh and gluteal muscles and improve hip and knee control
Stand on one leg on the edge of a box and perform a deep squat
Keep your knee over your toes
Maintain a neutral spine
Do not lift your heel
2–3 x 6–8 repetitions
Step-ups in cycling position
Purpose: To improve hip and knee control
Lean forward in a cycling position with one foot on a bench
Perform step ups maintaining your back and pelvic position
Keep your knee aligned over your toes
2–3 x 8–16 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
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
Copenhagen adductor short
Purpose: To strengthen the adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
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
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
Single–leg pelvic rotation
Purpose: To improve pelvic control
Lean against a wall with your upper body horizontal
Rotate your pelvis forwards and backwards
Keep the middle of your back still and relaxed
Maintain both legs in the same position throughout the exercise
Keep your standing leg straight
2–3 x 6–8 repetitions
The elephant
Purpose: To improve hamstring flexibility
Keep your knees straight
Press your heels down in the final position
2–3 x 6–8 repetitions
Single–leg pelvic rotation
Purpose: To improve pelvic control
Lean against a wall and lift one knee until your thigh is horizontal
Rotate your pelvis forwards and backwards
Keep the middle of your back still and relaxed
Maintain both legs in the same position throughout the exercise
Keep your standing leg straight
2–3 x 6–8 repetitions
Kneeling lunge with rotation
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
3 x 8–16 repetitions
Standing Y +
Purpose: To strengthen the shoulders and upper back
Keep your body upright and extend your arms overhead
Expand the elastic before lifting up the arms
Elbows should remain in the same position during the exercise
Squeeze your shoulder blades together at the top
3 x 8–16 repetitions
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
3 x 8–16 repetitions
The swimmer
Purpose: To strengthen the shoulder and upper back
Lean forward with a straight back
Swing your arms straight forwards and backwards
Keep our shoulders low and squeeze shoulder blades together
3 x 20-30 seconds
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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
Gluteal stretch2 x 8 repetitions for 3–4 sec each
Play video
Pelvic control3 x 30 seconds
Play video
The elephant2–3 x 6–8 repetitions
Play video
Step up3 x 8–16 repetitions
Play video
Shoulder blade control3 x 8–16 repetitions
Play video
Y exercise3 x 8–16 repetitions
