Movement Champions 2017 – Level One

Movement Champions 2017 – Level One

The following resources will help you as an individual or as a group/team to successfully implement Movement Champions training.
This program has been developed through research, clinical and on-field experience working with athletes from all different sports, across all ages and levels of ability from novice to professional. Ultimately we’re all human, and we all need to move well.

What is this?

This is the first level of a 3-level training program designed to help you systematically identify and eliminate weaknesses. It is designed to function equally well as a warmup for sport or gym workouts, or be used as a home workout (tips for sport and home workouts are at the bottom of the article). This program incorporates exercises similar to those that have been demonstrated in research to reduce injury rates by 50%. But beyond this, it teaches movement foundations and offers an opportunity to develop strength progressively, without any expensive equipment. Don’t get me wrong, lifting heavy weights and using equipment is great, but I don’t want any barriers to anyone being successful so that’s why it is how it is.

The Video

This is the best way to learn and hear all the tips and cues in real-time.

The PDF Handout

Featuring photos and form cues for all of the strength exercises. An easy way to follow things along when you’re not tied to your electronics!

Download here: Movement Champions 2017 Level One PDF Handout

The PowerPoint

For home-workouts OR for team training, the PowerPoint file features automatic slide transitions that give you a ten-second warning when the exercise is almost done (slide turns red). If you wish, you could also use this to add in a couple exercises, or increase the duration of the exercises.

Download here: Movement Champions 2017 Level One PowerPoint

The Online Presentation

The presentation below is similar to the PowerPoint and offers timed slides that you can follow along, but you’ll need to be online!


The Exercises

1. Isometric Dead Bug

  • Align trunk, brace core, inhale
  • Lift legs and move arms overhead
  • Nod chin and lift head 1cm off ground
  • Breathe deeply
  • Be still like a dead bug

Proper form for isometric dead bug exercise. Strengthens abs, hipf flexors, shoulders and neck.

2. Bridge

  • Align trunk, brace core, inhale
  • Drive hips up to end range
  • Careful not to lose “rib tuck” positioning (aka don’t flare ribs up, hyperextending the back)
  • Be strong enough for a car to go over the bridge

Proper form for bridge exercise. Strengthens hips, quads, hamstrings and core.

3. Side Plank Knees

  • Knees bent 90 degrees
  • Align trunk, brace core, inhale
  • Drive hips forward
  • Broad shoulders
  • Align head and neck, using a slight nod of the chin
  • Focus!

Proper form for side plank from knees. Strengthens core, lateral hip, shoulder and neck.

4. Bear Crawl Double Knee Lift

  • Align trunk, brace core, inhale
  • Hips, knees and arms at 90 degrees
  • Lift knees 5cm off ground
  • Maintain head and neck alignment, look down between your hands
  • Growl like a bear, if you want

Proper form for bear crawl double knee lift. Strengthens hips, core, shoulders and neck.

5. Side Plank Knees (Opposite side)

See image above.

6. Scap Pushup

  • Align trunk, brace core, inhale
  • Drive shoulders forward, but keep spinal alignment straight (don’t exaggerate an arched upper back)
  • Collapse shoulder blades together, maintaining spinal alignment and bracing
  • “Scap” is a fancy slang for scapula, aka shoulder blade, but it sounds cooler!

Proper form for scap pushup. Strengthens core, shoulder girdle, hip flexors and neck.

7. Bridge Walkouts

  • Align trunk, brace core, inhale
  • Drive hips up just like previous bridge exercise
  • Keeping hips strong, walk feet out halfway, until your hamstring muscles (at the back of the legs) start to feel it!
  • Strong hammies help you jump, sprint, and prevent ACL injuries!

Proper form for bridge walkouts. Strengthens glutes, hamstrings, core.

8. Hip Hinge / Romanian Deadlift

  • Standing tall, align trunk, brace core, inhale
  • Bend from the hips while shins stay vertical; low back and trunk alignment stays in the start position throughout the movement
  • Trace the hands down your legs
  • Stop when you feel tension in your hamstrings

Proper form for hip hinge / Romanian deadlift. Strengthens hamstrings, glutes, core.

9. Eccentric Pushup

  • On hands and knees, align trunk, brace core and inhale
  • Extend legs to pushup start position
  • SLOWLY lower toward the ground
  • Eccentric is a fancy word for a “lengthening muscle contraction” – muscles can produce more force this way so it’s a great way to strengthen toward doing a regular pushup
  • Get back to start any way you like

Proper form for eccentric pushup. Strengthens shoulders, triceps, core, hip flexors, neck.

10. Air Squat

  • Heels are wider than shoulder width apart, 15-30 degree out-turn of the feet
  • Standing tall, align trunk, position arms in front, brace core, inhale
  • As you descend, drive the knees out to stay positioned over your feet
  • Maintain your spinal alignment
  • Weight is distributed evenly along the feet

Proper form for air squat. Strenghtens core, shoulders, glutes, quads, hamstrings.

11. 2-arm Zombie Drag

  • With arms overhead, align trunk (nod chin), brace core, inhale
  • Drive hands down into the ground and pull forward like a pullup motion
  • Make zombie noises, especially if you get stuck
  • Nobody ever said being a zombie was easy

Proper form for 2-arm zombie drag. Strengthens core, shoulders, biceps, neck.

12. Lunge to High-Knee (Sprinter’s March)

  • Descend into a lunge with joints positioned at 90 degree angles
  • When right knee is forward, left arm is forward and vice versa
  • Align trunk, brace, inhale
  • Drive up to high knee position (arms switch as you move up
  • Emphasize driving the knee up as high as possible, and a 2 second hold at the top

Proper form for Lunge to High-Knee exercise. Strengthens glutes, hamstrings, hip flexors, core, calf/shin/foot and develops balance.

13. Lunge to High-Knee (Opposite Side)

As above,

14. Dynamics

Refer to Movement Champions Level 1 videos on youtube for demonstrations

(Perform Over a 5 to 10 metre distance)

  1. High knees
  2. Butt kicks
  3. Shuffle step
  4. Carioca
  5. Forward/back speed hops
  6. Lateral hops
  7. Bounding – 3 to 5 jumps

Home Workout Tips

  • For a home workout, complete the circuit 2-3x, 3x a week. You’ll see results and progress through the levels as you get stronger.
  • Identify your ‘Focus Exercises’ – the 3 or 4 exercises you struggle most with – and make it your priority to get better at them!
  • Add extra sets of your focus exercises at the end of your workout
  • On days you don’t work out, or if you skip a workout, try to get in at least one set of your focus exercises – it may take as little as 1-2 minutes but it will make a difference. Additional sets will get faster results.

Sport Warmup Tips

  • USE THESE EXERCISES FOR TEAM CONDITIONING! Doing this routine once for practice is not enough to get you strong enough to progress through the levels
  • After completing the exercises and fast dynamics, continue with regular skill-based warmups
  • If needed, look for off-court or off-field or dryland space to do warmups so you don’t cut into practice time

Good luck with Level 1, and moving up to Level 2!

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