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TUMBA HOCKEY

TAP sommar rörlighetsprogram

CAR's - Controlled Articular Rotations

CARs

Controlled Articular Rotations - Daily

Scorpion

Scorpion

Warmup before training. 5 of each variation per side.

90/90 variations

90/90

Warmup before training. 5 of each variation per side.

Deep Lunge

Deep Lunge

5-10 times per side

Posterior Stretch

Posterior Stretch

Daily before and after training

Squat Mobility

Squat Mobility

Daily before training

Active Squat Strength

Active Squat Strength

Daily before training

Aeroplane & Helicopter

Aeroplane & Helicopter

30-100 times a day per side.

Weighted Shoulder Rotations

Weighted Shoulder Rotations

Twice daily. 5 times in each direction per arm.

Ostritch Walk

Ostritch Walk

Warmup before training. Walk for 10meters or 30 seconds per variation.

Animal Walks - Bear, Frogger, and Monkey

Animal Walks – Bear, Frogger, and Monkey

30-60seconds, or 10 meters.

Tullinge Hälsokälla