Nottingham Physio

✅Coaching points:
• Stand tall on one leg with knee slightly bent, ensure your hips are level and your core is tense
• Load through the mid foot and drive through your ankle, knee and hip creating triple extension to push of
• Use your arms naturally for rhythm and balance.
• Once you have jumped stay tall and ensure that your hips are square and controlled.
• The landing is the most important part= land ‘softly’
• Absorb the force through your ankle and the knee land facing forwards no twisting.
• Hold for up to 2 seconds and then one the same foot go for a second jump!

🔹 Common Errors to Correct
• Knee collapsing inward.
• Loud, heavy landings.
• Excessive forward trunk lean.
• Losing balance between reps.
• Hopping only off the toes.

💪Who Is the Single-Leg Continuous Hop For?
• 🏃Field and court athletes= great for athletes that cut, jump and change directions
• 🏃Runner= running is a similar movement this is enhancing elastic running, ankle stiffness and lower limb symmetry.
• 🏋️‍♀️Strength and conditioning= better balance, unilateral strength and progressing towards plyometrics.
• 🩺Rehab and return to sport= IF APPROPORIATE, helping to assess and restore limb symmetry, landing control and confidence on a leg.


🚫 What should you be wary of!
• Knee collapsing in, this can be during take of or landing as this will increase the stress on the ACL, patellofemoral joint
• Poor landing mechanics= load heavy landing, locked out knee and minimal hip flexion. As well as major forward trunk lean. This are things you want to avoid
• Ankle instability= wobbly ankle on contract, rolling of the ankle and inability to control the ground contact

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NH2 7RN

Coaching points ⚡️

- Add your desired weight to the machine
- Sit on the bench with your back firmly against the pad and both feet on the platform
- Pull the belt across your hips, over your hip creases not your stomach, clip and secure the belt
- Drive through both heels to lift the weight
- Then lift one foot off the platform so its slightly bent and hovering
- Slightly tuck your chin and engage your core
- Push through your heel and extend hips until your bak is parallel to the floor
- Squeeze your glutes at the top for 1 to 2 seconds
- Lower slowly under control
- Repeat for the desired reps and then switch legs

Common faults and why these occur and how to fix it 🚩
- Lower back arching - this is because the load is too heavy, to fix thus reduce the load and cue posterior tilt
- Hamstring dominance - this occurs because your feet are too far forward, to fix this just move your feet slightly closer to your bum
- Knee collapsing inwards - this occurs especially under fatigue to minis this reduce load if needed, add a light band to prevent this.

Why the machine is useful 🔥
- It provides greater stability than free weight
- Good for isolating hip extension torque
- Reduced setup variability

Location : Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Coaching points 💪
Stand facing sideways with both hands on the bar at about shoulder height or slightly higher
Cross your feet
To stretch your right lat, cross your right foot behind your left
Keep both feet flat on the floor
Push your hips to the the side you want to stretch
Feel the stretch
Hold for 20–30 seconds
Slow, deep breathing
Repeat on the other side

Who needs this stretch 🙆‍♀️
Runners can often suffer from tight lats restricting thoracic rotation and arm swing
Lifters and gym-goers - tight lats limit overhead range, affected squats and presses
Swimmers, climbers and bowlers in cricket - any sport involving overhead activity.

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Coaching points ⚡️

Start in a kneeling position
Pull tightly on a resisted band so your arms are in the scapular plane
Keeping your arms straight raise tithe band above your head
Taking 8 seconds on the way up, before holding for 4 seconds at the top and lowering slowly

Why this is good for the shoulder 🏋️‍♀️

The band provides progressive resistance as you lift
This challenges the should through the full arc of motion improving usable strength rather the just end or mid range strength.
This exercise encourages upward rotation, posterior tilt and controlled elevation
The band constantly pulls the arm back down so the shoulder must generate force to lift and control the descent working on eccentric strength.

Common mistakes ❌

Shrugging shoulder ups
Bending elbows too much

Leaning backwards to cheat

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Reverse Nordic Curls ✅ Setup
• Knees hip-width apart
• Toes flat or tucked (choose what feels stable)
• Tall kneeling position
• Glutes squeezed before you move
• Core braced (ribs down, neutral spine)

🎯 Movement Cues
• Lean back as one straight line
• Shoulders, hips, and knees move together
• Keep hips fully extended (don’t sit back)
• Control the way down 3–4 seconds and then hold for 8-10 seconds
• Go as far as you can without losing alignment
• Drive back up using quads, not momentum
Think: controlled hinge from the knees — not the hips.

🚫 Common Mistakes
• Bending at the hips
• Arching the lower back
• Letting hips drift backward
• Dropping too fast
• Pushing through pain in the front of the knee
• If you feel it mostly in your lower back — reset and brace harder.

💪 What You Should Feel
• Strong tension through quads
• Stretch + strength combined
• Core working to stabilize
• No sharp anterior knee pain

🔥 Who Should Use:
• ANYONE!
• Field and contact sport athletes- improving deceleration strength, building resilience for the contact.
• Sprint and change of direction athletes- due to re**us femoris strength at long length and supporting high speed running mechanics
• If you have patella tendon pain- isometrics reduce pain, improve the tendon load tolerance

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Coaching points
- Add your desired weight to the machine
- Sit on the bench with your back against the pad
- Place your feet flat on the platform about shoulder width apart
- Pull the belt across your hips (over your hip crease not your stomach)
- Clip and secure the belt
- Your knees will be bent around 90 degrees
- Slightly tuck your chin and engage your core
- Push through your heels
- Thrust hips upwards until your back and thighs form a straight line
- Squeeze your glutes at the top for 1 second
- Lower slowly under control
- Repeat at the same weight or add weight if you’re feeling strong 💪

Who is the exercise good for ⭐️
- Rugby players
- Sprinters
- Anyone rehabbing their hamstrings
- Anyone trying to strengthen their glutes

Why its important to complete a full range of motion 🏋️‍♀️
- To maximise glute contraction
- If you do partial reps it reduces the carry-over into sport
- It improves power transfer
- Doing a full range of motion means less compensation from the lower back.

Location : Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Coaching points ⭐️
- Place a resistance band around the balls of both feet
- Stand tall with feet hip-width apart
- Your arms should be set in a natural running position and engage your core
- With your knee bent drive one leg into 90 degrees hip flexion, keeping the ankle dorsiflexed
- Move only through the hip - avoid leaning back
- Lower the foot back down under control
- Maintain a fast but rhythmic motion
- Switch legs after a prescribed number of reps or until fatigue.

Why this will improve your running 🏃‍♀️
- The iliopsoas is the primer driver of hip flexion during the swing phase
- This exercise trains the iliopsoas the actively lift the high not just react passively
- It helps with faster leg recovery and improved stride efficiency
- The stance mimics mid stance in mid-running forcing the glute medius, deep core and foot intrinsics to stabilise the body.

Common Mistakes ❌
- Leaning backwards
- Letting the standing hip collapse
- Losing band tension

Reducing injury risk 🦴
- Hip flexor strains
- Anterior hip pain
- Lower back pain related to anterior pelvic tilt
- Poor knee drive or over striding

It conditions the iliopsoas to work strong and controlled not short and overactive 🔥

We love the resistance bands here at Nottingham Physio 🏋️‍♀️

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Piriformis Pigeon pose

Hey guys, it’s Nottingham physio here and we want to share with you one of our favourite stretches 🕊️✨

The pigeon pose can help with hip pain and mobility as it releases tight hip flexors and glutes. Add this into your cool downs, yoga sessions and everyday stretching to feel more free and mobile.

Watch this video to learn the proper form, give it a try to see what a different it makes.

Don’t forget to like, comment and follow for more exercises and training tips to keep you strong and injury free.

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Your warm up is missing this : Single Leg Balance Board Stance 🔥

Coaching points 🏋️‍♀️
- Place your foot on the centre of the board keeping even pressure throughout the heel mid foot and toes
- Adopt a runners stance position, keeping your knee slightly bent, arms flexed in 90 degrees and chest slightly forward
- Bend your knee of the foot thats on the board slightly whilst maintaining balance on the board
- Slowly lower down for 4 seconds, so that your knees cover your toes without letting your chest drop too far forward
- Try to not let your knee fall inwards - keep your knee in line and over your toes
- Hold this position for 3 to 4 seconds
- Drive through your stance bringing your leg back up and your hip into flexion (which is vital for runners) with a strong arm drive. Making sure not rush the ending and hold this stance at the top for 3-4 seconds.
- Fancy an extra challenge - try this exercise with your eyes closed!

Common faults to watch out for 👀
- Foot collapse - focus on making sure your ankle doesn’t roll in
- Excessive ankle wobbling - do the exercise slowly enough to minimise any large uncontrolled
- Knee valgus - try and focus on not letting your knee fall inwards try to keep it inline with the ankle
- Excessive trunk movement - ensure the lowering own is coming from the knee and not fro the chest and and hips.

Why this is good for runners 🏃‍♀️
- It matches the demands of the sport, replicating the movement from the swing phase.
- It improves ankle stiffness and control - ht unstable surface force on the ankle make rapid and small corrections to the soleus, peroneals and tibialis posterior
- Better ankle stiffness improve running economy and reduces energy leaks with each step.

Remember strong ankles equals steady miles 💪

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

Coaching points 🏋️
- Place your foot on the block with your heel off the back of the block making sure not to let your heel drop below the level of the block.
- Hold the dumbbell in the hand with the stationary leg
- Using the support of the wall slide lower down pushing the leg not on the box backwards, load the working soleus by keeping the stationary leg slightly bent, lowering the dumbbell as you move.
- Before powerfully driving back up, moving the backwards leg into 90 degrees hip flexion and 90 degrees knee flexion and propelling the leg onto the block onto yours tip toes

Why it benefits the soleus 💪
- During a unilateral leg drive the knee is slightly bent because the knee is flexed and the horizontal load isolates the soleus
- The soleus is forced to work harder to extend the ankle against resistance
- Using a plate provides horizontal resistance so when you soleus is heavily innervate, improving output in a function sprint related pattern

Why it helps speed 🏎️
- Speed depends on on force applied to ground quickly especially during the push of phase either in sprinting or change of direction
- Improves rate of force development therefore increasing your first step quickness
- Sprinting and change direction is a unilateral exercise by unilaterally is corrects and prevents any imbalances and improves single leg power.

Injury prevention 🦴
- Unilateral power drives strengthen the soleus and ankle stabilisers which can reduce to the risk of Achilles tendonopathy, calf strains, ankle instability

Who would this benefit 🏅
- Sprinters
- Rugby players
- Football players
- Netball players
- Any sport requiring short powerful sprints
Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN
🏋️‍♀️

Deceleration Split Squat 🏋️

Coaching Points ⚡️

1. Start in a slight split stance
2. Hold the kettlebell in the same hand as the leg that’s leading backwards
3. Jump quickly into a lunge making sure you lower quickly but under control
4. Let the front knee bend and travel over the toes
5. Pause briefly at the bottom before returning up by pushing through your front foot

Aims 🎯

- Unilateral strength and power
- Hip mobility
- Improving balance and stability
- Reduce spinal loading

Who would use this exercise?

- Football, basketball and tennis players 🏀
- Sprinters 🏃
- Athletes during knee rehab 💪
- If you feel unstable in single leg work

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN