Want to feel bullet proof and remain injury free this season? Nicholas Gill is the All Blacks Strength & Conditioning Coach; Associate Professor at the University of Waikato; and a top 10 Age Group IMNZ finisher. Here are his top 'bullet proofing' exercises to include in every athlete's training program.
Shin flush with wall and point toe. Squeeze glutes throughout. Other leg in front with shin vertical. With butt squeezed, drive front of hip toward ground for 60s. To go next level lift torso (keeping glutes and abdominals active) and hold for 60s. Repeat both sides
In kneeling position, spend time rolling back on toes and working on range of motion. Kneel down and work fascia and muscles of foot. Work from side to side, back and forth for 90-120s each side
Posterior Chain Floss
Best way to maintain healthy hamstrings. Facing away from pole or partner, loop band around front of hip. Step forward to get tension in the band. Place hands on the ground in front of you and begin flexing and extending your leg. Complete 20 flexion / extensions each side
Find The spots around entire glute and floss through them. When you find the spot rotate your leg back and forth across the ball. Work each Glute for 90-120s.
Great movement to work on hip flexion, extension and overall hip function for better squat patterns. With one leg trailing behind, drop the rear knee and drive hip toward ground. Rotate UB inward and look for hot spots! Press hand on knee and drop opposite elbow toward ground. Drive hands, extend torso in the opposite direction – like a can opener! 90-120s each side
Start with kneeling on feet, keeping feet straight and maximising dorsiflexion. Sit here for 90-120s if you find this difficult. If you want next level then try plantar flexion overdrive. Start with one leg out straight, the other beneath you (fully flexed) and in plantar flexion. Lift the knee gently. Keep knee and foot aligned till you reach your maximum and hold for 90-120s. Can also evolve to double leg plantar flexion overdrive.
Knee Flexion Gap & Smash
This is an effective way to unstick the tissues behind your knee. Excellent for tight calfs but don’t over do it! Seated on the ground, place a ball in behind your knee. Flex your leg around the ball to compress the tissue. Flex and extend your foot for a bit of floss action! 90-120s each sided
Cow Boy Lunge
Great movement to work on hip flexion, extension and overall hip function for better squat patterns. With one leg trailing behind, drop the rear knee and drive hip toward ground. Rotate inward and look for hot spots! Press hand on knee and drop opposite elbow toward ground. Drive hands, extend torso in the opposite direction – like a can opener! Hold 90-120s each side.
Nicholas Gill runs in the Arahi and is aiming to compete in IMNZ and Ironman Australia 2022.