McEntee Physio & Performance Centre

🎯Rear foot elevated tall-short landing

📍This exercise is a nice variation to bridge the gap between our double and single leg tall-short landings.

⚡It also highly transferable when it comes to deceleration preparation, replicating the positions we are aiming to achieve with our single leg deceleration tasks.

🎯Plank with rotation

📊This is a nice exercise to challenge the stability, strength and coordination of the trunk and shoulder. In the starting position of the tall plank, the abdominals are engaged isometrically. As you rotate, the obliques along with the glutes begin to engage to control the rotational movement of the trunk.

📍The shoulder stabilisers are significantly tested as a rotation is added on the supporting arm. Working the shoulder joint through this range, supporting the trunk rotation, helps build the joint's resilience and strength.

🎯Trap Bar Squat Jump

📍Developing explosive power is a non negotiable for any athlete, including endurance based sports like cycling and running

⚡Here we are aiming to improve overall speed of movement by influencing the muscles ability to rapidly stretch and shorten to contribute to the likes of acceleration speed, jump height, or peak power for example

📊Points of Note:
- Take the strain of the bar prior to pushing
- Drive the ground away
- Bar should be in the region of 40-50% of your 1RM (one rep max)
- Rep range 3-5, longer recovery bouts of 3 minutes inbetween sets, 3-5 sets, ideally hit x2 a week
- Max intent is crucial