3D Performance - Elliott Dodds

GROIN STRENGTH
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COPENHAGENS
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In the majority of sports that require high speed running, cutting and jumping, a lack of groin strength can lead to a groin and hamstring injuries.
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The modified Copenhagen - short lever in this instance - is a good starting point for improving hip adduction and abduction strength.
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There has been a multitude of research in recent years supporting the use of Copenhagen modifications in a prehab programme.
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When starting off, keep the bottom knee in contact with the ground until familiar with the exercise.
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Who else is using these in their programmes?
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ALEKNAS
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Following on from my previous post in regards to trying new exercises, Aleknas are another exercise that I have been implementing into my athletes and clients programmes.
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Aim is to keep the back glued to the floor while stretching the body out through full range of motion.
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To start off, rest heels down on to the floor between repetitions if needed.
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Try not to get distracted by the Flyknits 😲
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Double tap if you like using these in your programmes 👊🏼
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REVERSE NORDICS (eccentric only)
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Lately I’ve been experimenting with a few new exercises such as the Reverse Nordic.
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The reverse Nordic targets all 4 quadriceps muscles through flexing the knee and maintain hip extension.
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This is great for working the quadriceps through a large range of motion - especially after being seated for a long period of time!
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Working through an eccentric muscle action helps to improve hip mobility by increasing the length of muscle fibres over time.
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Start off with the eccentric motion (as shown) before completing the full movement.
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caleb.burgess demonstrates some solid progressions utilising resistance bands and single leg variations.
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FEELING TIGHT ALLOVER?
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Try the World’s Greatest Stretch!
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I like to use this exercise in warm ups as it is bang for buck for mobilising the ankles, hips and thoracic spine.
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Start in a press up position and bring foot up to the outside of your hand.
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Then, drop elbow down towards the floor.
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Next, open up hand towards the sky.
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Repeat on the other side.
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STIFF MID-UPPER BACK?
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Thoracic mobility is key to majority of sporting movements overhead.
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Having sufficient mid-back extension will support solid lifting technique and reduce the risk of shoulder injury.
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The Raised T-Spine Stretch is part of a wider mobility programme to enable sufficient overhead movement and easy tightness in the mid to upper back region.
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The aim is to sit the hips back towards the heels and dropping the chest to the floor. Rest hands on top of shoulders or try holding a dowel or stick in hands.
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Start by holding for 15-20s at a time, focusing on deep breaths. Repeat this process 2-3 times through.
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TIGHT GROINS?

The groin (or adductors) can feel or become tight from repetitive jogging, sprinting or kicking motions.

The Adductor Rock-back is an exercise I like to use in warm ups to dynamically stretch the groin and mobilise the hip.

To start you can have hands on the floor to help support the rock-back motion.

If groins are feeling tight give this exercise a go during your warm up - start with x10 reps on each side

Let me know how you get on 👊🏼

BULLETPROOFING THE HAMSTRINGS

SPRINTING + B-SKIPS

The B-Skip and Sprinting focuses on high frequency, low load and high speed movements as opposed to high-moderate loading of the hamstrings (as previous exercises have focused on).

These help as part of a collective to avoiding hamstring strain injuries by activating the hamstrings into controlling knee extension and recoiling with hip extension.

Running drills are an important part of a hamstring conditioning as they provide an SSC training stimulus and promote muscle-tendon unit compliance.

‘Training the Hamstring for High Speed Running’ gives an excellent insight into this.

If you’ve enjoyed this mini series on bulletproofing the hamstrings give this a like 👍🏼

BULLETPROOFING THE HAMSTRINGS
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NORDICS
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Following on from yesterdays post in regards to hamstring injuries occurring during eccentric muscle actions, Nordics hit the spot.
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Nordics have been a hot topic in research over the previous years, looking at the training benefits and programming.
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The focus is to work on range of motion (ROM) during the eccentric (stretching) motion. Therefore, start with a strong band and make sure to push up with the arms as opposed to pulling up with the hamstrings.
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Give these a go, starting with 2/3 sets of 3-5 reps.
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Interested in pre-season training or programming? Give me a message 👊🏼
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BULLETPROOFING THE HAMSTRINGS:
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SINGLE LEG HAMSTRING BRIDGE (SLHB)
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Another exercise I like to use for strengthening the hamstrings is the SLHB.
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Hamstring injuries tend to occur at high speed during gait. These injuries typically happen in the late swing phase, where the hamstring are working eccentrically to counteract the high forces of hip flexion and knee extension.
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There’s varying evidence to suggest hamstring injuries also occur during the transition period from eccentric to concentric muscle action.
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This exercise is good for mimicking the vulnerable position hamstrings are placed in when typically injured, as well as working both concentrically and eccentrically.
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Not to say, this is the best exercise for injury prevention. Simply a means for part of a structured prehab programme.
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Need any advice or would like further information, simply drop me a DM 👊🏼
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