A Guide: Returning To Weekend Sport

There are a number of dynamic warm up routines, created by sports governing bodies, that are designed to limit the number of common injuries seen throughout the season. Here at BeachLife Physio, we've been brushing up on these routines, ready for the resumption of weekend sport over the coming weeks.

Check out some of the following exercises, you may like to incorporate into your existing warm up routines!

1. The Netball 'Knee' Program

• Diagonal + ball — focusing on change of direction an d landing technique:
  https://vid.cdn-website.com/3d90db6f/videos/HpWxBJaSOmLrfkTp1VlX_7BEDF7BA-F532-4766-A361-669C8400273E-v.mp4

• Y-Drill Dodge + Ball — a reactive deceleration and catching ball:
  ‍https://vid.cdn-website.com/3d90db6f/videos/TgpwLCcUSykVY0hGp5lw_242D36F3-A0E0-46BF-9823-83179B12CB0B-v.mp4

2. Dynamic Warm-up (Rugby Focused)

• Zig Zag Through Cones
  https://vid.cdn-website.com/3d90db6f/videos/97aRRJ8RQAyUuITI5tqE_F763E260-FEDA-471D-8394-8786CFBA471D-v.mp4

• Single Leg Bounds and Diagonal Hops
  ‍https://vid.cdn-website.com/3d90db6f/videos/C9UJIYvyQCmmmkORFFAj_7A0F8FC5-93A8-4C36-8D76-EDA7A3825FD3-v.mp4

• Open and Close the Gate
  ‍https://vid.cdn-website.com/3d90db6f/videos/asnck5rT7GcUbYizOQVy_B4D50836-E748-41E1-9750-4132D285C6D2-v.mp4

3. Football (FIFA 11+)

• Change of Direction - Outside Leg
• Nordic Hamstring Exercises
• Lateral Shuffle with Shoulder Contact
  https://vid.cdn-website.com/3d90db6f/videos/A6dkcM7kRgmRWW30EXGT_Return+to+Sport-v.mp4