Tag Archives: injury prevention

Star Quality

Time to introduce you to a stalwart of my warm-up and muscle conditioning prescriptions – the side plank with star. The traditional side plank Your standard side plank, or side bridge, is a bit of an unsung hero. It seems … Continue reading

Coaching, Exercises, Performance, Prehab & Rehab , , , , , , , ,

Research Review – What Are You Missing?

Research Review is my monthly round up of the very latest sport and exercise science research. The premise is a simple one – I scour the journals for new manuscripts, pick the most eminent and then summarise them in plain … Continue reading

Coaching, Exercises, Nutrition, Recovery , , , , , , , , , , ,

You Can’t Just Balance Push & Pull (Part Two)

When we parted last time out we were stuck with a programme the fuelled the internal rotators at the expense of the external rotators. The second part of this double header will look to explain why this becomes problematic and, … Continue reading

Exercises, Performance, Prehab & Rehab , , , , , ,

You Can’t Just Balance Push & Pull (Part One)

We all know that too much of one something is bad for you, a point beautifully illustrated by the good old bench press. Most people now know that too much pressing is a sure fire way to mess up their … Continue reading

Exercises, Performance, Prehab & Rehab , , , , , ,

Hamstring Training: Hip Extension

No hamstring programme would be complete with some isolated hip extension. Here’s everything you need to know about hip extension for the hamstrings. Lighter, More Reps The hamstrings may well be fast twitch but they’re not the prime mover here. … Continue reading

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Hamstring Training: Knee Flexion

Today’s instalment is about getting the most from knee flexion exercises. The standard ‘3 sets of 10’ on the leg curl machine just won’t cut it anymore… Go Heavy, Train With Density Hamstrings are fast twitch. Knee flexion is as … Continue reading

Exercises, Performance, Prehab & Rehab , , , , , , ,

Hamstring Training: Breaking it Down

With the boring stuff out of the way, let’s start laying the foundations for a high-octane hamstring training programme. Today we’ll be looking at how to break it down to ensure that you get the most balanced and complete development. … Continue reading

Exercises, Performance, Prehab & Rehab , , , , ,

Hamstring Training: Anatomy and Function

The majority of individuals, and I include athletes in this, have pretty shocking hamstring development. The importance of the hamstrings cannot be underplayed in sport and exercise, they are crucial for so many reasons. Why then, does it seem as … Continue reading

Exercises, Performance, Prehab & Rehab , , , ,

Hip External Rotator Mobilisation

In the first part of our HIRD action plan we looked at exercises to strengthen the internal rotator (IR) muscles. Most people will experience some good initial improvements in range of motion (ROM) following these strengthening exercises, however we now … Continue reading

Exercises, Performance, Prehab & Rehab , , , ,

Hip Internal Rotator Strengthening

So, you’ve found out that you or your athlete has got a hip internal rotation deficit (HIRD). Here’s how to go about putting it right. The HIRD Action Plan Yes, this is oversimplifying things somewhat, but there are two main … Continue reading

Exercises, Performance, Prehab & Rehab , , , ,