|

Basic stretch programme

There is no doubt about it, training for events is tough! You’ll be well rewarded however when you’ve completed an amazing feat. Stick to our training advice and you shouldn’t go wrong!

1 - Calves:

Stand approximately 1 metre away from wall with one leg straight and heel on floor. Lean forward and slowly push hips towards wall. Should feel a slow pull in calf muscle. Hold for 10 secs, swap legs, repeat 3 times. Should feel pull but no pain.

2 - Hamstrings:

Stand with feet 1 metre apart. With legs straight and hands behind back slowly bend forward at the hips keeping back straight and head up. Should feel a slow pull in muscles at the back of legs. Hold for 10 secs, stand up and lean slightly backwards, repeat 3 times. Should feel pull but no pain.

3 - Quads:

Standing with feet together, bring left foot up and put left hand on lower shin by ankle and pull behind bottom. Keep back straight and head up. May need to balance with right hand on wall. Should feel slow pull down front of leg. Hold for 10 secs, swap legs, repeat 3 times. Should feel pull but no pain.

4 - Groin:

Stand with feet 1 metre apart and both feet pointing forward. Keeping back straight and head up slowly lunge down to right side feeling pull on inside of left leg. Hold for 10 secs, swap legs, repeat 3 times. Should feel pull but no pain.

5 - Hips:

Stand with feet shoulder width apart and hands on hips. Keeping head still rotate hips round clockwise 10 times and anti clockwise 10 times. Repeat three times.

6 - Torso:

Stand with feet shoulder width apart and hands on head. Keep feet pointing forward but twist body as far as is comfortable, hold for 1 second, face forward, twist body in other direction, hold for 1 second, face forward. Repeat 10 times.

7 - Shoulder:

Stand with feet shoulder width apart. Start with hands by hips and keeping arms straight slowly swing arms round backwards 10 times, change direction swinging arms forwards 10 times. Repeat 3 times.

8 - Standing stretch:

Stand with feet together. Place hands together and reach as high as you can, hold for 10 secs, relax. Repeat 3 times.

< back to training tips