Saia Wood-Halafihi

Bringing this one back, still as relevant as ever!

A good rehab plan doesn’t finish after you play your first game, especially after a long term injury.

We approach a ‘return to play’ phase as our 2nd last rehab block.

Getting back on the pitch, playing minutes and progressing accordingly.

The last phase of a rehab plan becomes the weeks following an athletes first full game.

3-5 weeks.
Optimise performance.
Manage the new increase in game load.
Continue to work on specific KPI’s relevant to your injury.

In our opinion, the best way to minimise re-injury 👊🏽

Pre lift shoulder prep

My rotator cuff & lats have been in bits the past few weeks, here’s some of the prep I’ve been doing before lifting.

1 - Banded External Rotation ISO
2 - Bicep Tendon Cable ISO
3 - Lat SA Cable Row ISO
4 - Cable Internal Rotation (from neutral)
5 - Bar Hang

Lateral Lunge - High Knee (Aquabag)

Sometimes hip stability drills can get boring really quickly.

Mixing it up can sometimes be the refreshing change we need to kick start a session.

• Improve frontal plane hip stability

• Reinforce the hip lock position specific to sprinting, extending the whole chain (with the overhead punch)

• Challenges lumbo-pelvic stability with an unstable overhead load

A simple wall hip lock drill press strength session.

Goal:
- Posture & Positions
- Hip extension & lift on stance leg

Cue:
- Hand touches the wall as high as possible (same side as stance leg)

Back in town NINA KENNEDY

Quick Perth pit stop before the last 4 comps of the season.