Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.

Minimise any movement through the rest of the body

Start in an all 4 position Reach one hand under your body as far as you can Then open up towards the ceiling Repeat

Running mobility - This movement aims to develop space within the ankle joints by putting it through its full range of motion.

Go through a basic walking lunge drive the knee through and balance between each rep

Start in a tall standing position Step out to the side without bending the trail leg Keep toes on lead leg pointing forward Stack ankle, knee and hip over each other Sit into the movement as deep as you can Push the lead hip back towards the wall behind you Reach outside arm to floor and inside arm to ceiling Drive out of the movement with the lead leg Repeat

Continuous single leg jumps jumping off the ball of the foot Stay on the ground for as little time as possible between jumps Programming - Vertical Low amplitude Power: - Moderate reps, quick contacts - Do these after bilateral pogo competency has been established Example: week 1 - 2x10 es, week 2 - 2x12, week 3 - 3x10, week 4 - 3x12, week 5 - Deload - 2x12

Recovery breathing protocol