Additional information
Strong athletes without injuries
Performing the right technique, varied training with the right training progression and a structured warm-up program reduces the risk of injury - and makes you better.
BEST WITHOUT INJURIES
Exercising regularly is crucial to improving and enjoying your sport over time. When you're injured, it prevents you from training consistently over time. Did you also know that a previous injury increases the risk of a new injury? That's why injury prevention is important for you to enjoy and perform in your sport. This program will help you stay injury-free, so you can constantly progress and enjoy your sport for a long time to come!
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as the amount of training, physical fitness, recovery and overall load - to name a few. While it's not easy to influence all of these factors, load management is an important factor that can help reduce the risk of injury. By balancing the training load correctly, you can reduce the risk of injury. Together with coaches and parents, you can ensure a customized 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 front page.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It's during this period that we grow and develop, so it's important to be patient and understand that this period 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 foundation for a long, fun and rewarding career in sport. By focusing on mastery and development, you'll be able to experience continuous progress and enjoyment of sport in the future. You can read more about growth and development in young athletes under “Nice to know” on the front page.
REMEMBER NOT TO PUSH TOO HARD
If you're tired and your technique is slipping, it's time to end the training session. A tired athlete with poor technique and reduced concentration may be at increased risk of making technical mistakes and thereby injuring themselves.
Exercises
Wrist warm-up
Purpose: To warm up the wrists
Fold your hands in front of your chest
Let your wrists rotate
2–3 x 30 seconds
Around the world
Purpose: To improve shoulder flexibility
Hold the pole in front of you
Rotate the pole over the head without changing your position
Keep your arms extended throughout the whole exercise
2–3 x 30 seconds
Pelvic rotation
Purpose: To warm up lower back and hips
Start position with your feet hip-width apart
Rotate your hips with large range of motion
Swing your upper body actively
2–3 x 30 seconds
Lower arm stretch
Purpose: To improve lower arm and wrist flexibility
Start position on all four
Keep your elbows extended
Press the palm of the hands down to the mat
Press the back of the hands down to the mat
Move slowly forwards and backwards
2–3 x 30 seconds
Kneeling hip flexor stretch
Purpose: To improve hip flexibility and pelvic control
Start on both knees with your hands behind your head
Step forward with one foot
Shift your weight forwards to stretch the front of your hip
Maintain your pelvic and low back position throughout the exercise
2–3 x 6–8 repetitions
Straight-leg rolling
Purpose: To enhance back, shoulder and backside leg flexibility
Place your hands behind the head, keep legs straight and roll backwards
Roll forwards and reach out to your toes
Keep your legs extended throughout the whole exercise
2–3 x 30 seconds
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
Deep sumo squat
Purpose: Improve hip flexibility
Perform a deep squat with your feet wider than your shoulders and turned out
Use your elbows to push your knees backwards, push your chest out
Keep your back straight while you extend your knees
2 x 8 repetitions
Duckwalk
Purpose: To improve hip flexibility
Start the exercise in a deep squat
Move forwards in small steps
Start with your arms in front of you
Increase difficulty by holding them upwards
2–3 x 30 seconds
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Breath in before the lift, then pipe down when lifting, breath out
Keep your knees aligned with toes
2–3 x 6–12 repetitions
Snatch technique
Purpose: To develop good technique
Lift the barbell in one continuous motion
Breath in before the lift, then pipe down when lifting, breath out
Start with slight knee and hip flexion
Keep knees aligned over toes and back straight
Lock the barbell on straight arms overhead
2–3 x 6–12 repetitions
Clean and jerk technique 1
Purpose: To develop good technique
Lift the barbell in 2 motions
Breath in before the lift, then pipe down when lifting, breath out
Once the barbell is above the knees, extend explosively and raise the bar as high as possible before quickly dropping into a squat
Stay in a "racked" position in front of the neck and resting on the shoulders
2–3 x 6–12 repetitions
Clean and jerk technique 2
Purpose: To develop good technique
Place the barbell on your chest, elbows pointing forwards
Breath in before the lift, then pipe down when lifting, breath out
The jerk begins from the "front rack" position, which is the finishing position of the clean.
Dip slightly by squatting, keep the back vertical, and then explosively extend the knees
Propel the barbell upward off the shoulders, then quickly drop underneath the bar by pushing upward with the arms and splitting the legs into a lunge position
2–3 x 6–12 repetitions
Wrist warm-up
Purpose: To warm up the wrists
Fold your hands in front of your chest
Let your wrists rotate
2–3 x 30 seconds
Around the world
Purpose: To improve shoulder flexibility
Hold the pole in front of you
Rotate the pole over the head without changing your position
Keep your arms extended throughout the whole exercise
2–3 x 30 seconds
Pelvic rotation
Purpose: To warm up lower back and hips
Start position with your feet hip-width apart
Rotate your hips with large range of motion
Swing your upper body actively
2–3 x 30 seconds
Lower arm stretch
Purpose: To improve lower arm and wrist flexibility
Start position on all four
Keep your elbows extended
Press the palm of the hands down to the mat
Press the back of the hands down to the mat
Move slowly forwards and backwards
2–3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Increase difficulty by straighten your rear leg
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Straight-leg rolling
Purpose: To enhance back, shoulder and backside leg flexibility
Place your hands behind the head, keep legs straight and roll backwards
Roll forwards and reach out to your toes
Keep your legs extended throughout the whole exercise
2–3 x 30 seconds
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
Deep sumo squat
Purpose: Improve hip flexibility
Perform a deep squat with your feet wider than your shoulders and turned out
Use your elbows to push your knees backwards, push your chest out
Keep your back straight while you extend your knees
2 x 8 repetitions
Duckwalk
Purpose: To improve hip flexibility
Start the exercise in a deep squat
Move forwards in small steps
Start with your arms in front of you
Increase difficulty by holding them upwards
2–3 x 30 seconds
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Breath in before the lift, then pipe down when lifting, breath out
Keep your knees aligned with toes
2–3 x 6–12 repetitions
Deadlift
Purpose: To develop good technique and strengthen the hamstrings muscles
Start with slight knee and hip flexion
Bend forwards from the hip with your back straight
Lift up the barbell close to your legs
Breath in before the lift, then pipe down when lifting, breath out
Keep knees aligned over toes and back straight
2–3 x 6–12 repetitions
Snatch technique
Purpose: To develop good technique
Lift the barbell in one continuous motion
Breath in before the lift, then pipe down when lifting, breath out
Start with slight knee and hip flexion
Keep knees aligned over toes and back straight
Lock the barbell on straight arms overhead
2–3 x 6–12 repetitions
Clean and jerk technique 1
Purpose: To develop good technique
Lift the barbell in 2 motions
Breath in before the lift, then pipe down when lifting, breath out
Once the barbell is above the knees, extend explosively and raise the bar as high as possible before quickly dropping into a squat
Stay in a "racked" position in front of the neck and resting on the shoulders
2–3 x 6–12 repetitions
Clean and jerk technique 2
Purpose: To develop good technique
Place the barbell on your chest, elbows pointing forwards
Breath in before the lift, then pipe down when lifting, breath out
The jerk begins from the "front rack" position, which is the finishing position of the clean.
Dip slightly by squatting, keep the back vertical, and then explosively extend the knees
Propel the barbell upward off the shoulders, then quickly drop underneath the bar by pushing upward with the arms and splitting the legs into a lunge position
2–3 x 6–12 repetitions
Wrist warm-up
Purpose: To warm up the wrists
Fold your hands in front of your chest
Let your wrists rotate
2–3 x 30 seconds
Around the world
Purpose: To improve shoulder flexibility
Hold the pole in front of you
Rotate the pole over the head without changing your position
Keep your arms extended throughout the whole exercise
2–3 x 30 seconds
Pelvic rotation
Purpose: To warm up lower back and hips
Start position with your feet hip-width apart
Rotate your hips with large range of motion
Swing your upper body actively
2–3 x 30 seconds
Lower arm stretch
Purpose: To improve lower arm and wrist flexibility
Start position on all four
Keep your elbows extended
Press the palm of the hands down to the mat
Press the back of the hands down to the mat
Move slowly forwards and backwards
2–3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Increase difficulty by straighten your rear leg
Lean your upper body to the same side as your front foot
3 x 5–8 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
Straight-leg rolling
Purpose: To enhance back, shoulder and backside leg flexibility
Place your hands behind the head, keep legs straight and roll backwards
Roll forwards and reach out to your toes
Keep your legs extended throughout the whole exercise
2–3 x 30 seconds
Deep sumo squat
Purpose: Improve hip flexibility
Perform a deep squat with your feet wider than your shoulders and turned out
Use your elbows to push your knees backwards, push your chest out
Keep your back straight while you extend your knees
2 x 8 repetitions
Duckwalk
Purpose: To improve hip flexibility
Start the exercise in a deep squat
Move forwards in small steps
Start with your arms in front of you
Increase difficulty by holding them upwards
2–3 x 30 seconds
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Breath in before the lift, then pipe down when lifting, breath out
Keep your knees aligned with toes
2–3 x 6–12 repetitions
Deadlift
Purpose: To develop good technique and strengthen the hamstrings muscles
Start with slight knee and hip flexion
Bend forwards from the hip with your back straight
Lift up the barbell close to your legs
Breath in before the lift, then pipe down when lifting, breath out
Keep knees aligned over toes and back straight
2–3 x 6–12 repetitions
Snatch technique
Purpose: To develop good technique
Lift the barbell in one continuous motion
Breath in before the lift, then pipe down when lifting, breath out
Start with slight knee and hip flexion
Keep knees aligned over toes and back straight
Lock the barbell on straight arms overhead
2–3 x 6–12 repetitions
Clean and jerk technique 1
Purpose: To develop good technique
Lift the barbell in 2 motions
Breath in before the lift, then pipe down when lifting, breath out
Once the barbell is above the knees, extend explosively and raise the bar as high as possible before quickly dropping into a squat
Stay in a "racked" position in front of the neck and resting on the shoulders
2–3 x 6–12 repetitions
Clean and jerk technique 2
Purpose: To develop good technique
Place the barbell on your chest, elbows pointing forwards
Breath in before the lift, then pipe down when lifting, breath out
The jerk begins from the "front rack" position, which is the finishing position of the clean.
Dip slightly by squatting, keep the back vertical, and then explosively extend the knees
Propel the barbell upward off the shoulders, then quickly drop underneath the bar by pushing upward with the arms and splitting the legs into a lunge position
2–3 x 6–12 repetitions
Related Articles
First aid for shoulder injuries
The recommended treatment for most acute injuries is referred to as the PRICE principle.
Find out more
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.
Find out more
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
Wrist warm-up2–3 x 30 seconds
Play video
Around the world2–3 x 30 seconds
Play video
Pelvic rotation2–3 x 30 seconds
Play video
Lower arm stretch2–3 x 30 seconds
Play video
Kneeling hip flexor stretch2–3 x 6–8 repetitions
Play video
Straight-leg rolling2–3 x 30 seconds
Play video
Supine leg cross2–3 x 6–8 repetitions
Play video
Deep sumo squat2 x 8 repetitions
Play video
Duckwalk2–3 x 30 seconds
Play video
Squat2–3 x 6–12 repetitions
Play video
Snatch technique2–3 x 6–12 repetitions
Play video
Clean and jerk technique 12–3 x 6–12 repetitions
Play video
Clean and jerk technique 22–3 x 6–12 repetitions
