Injury Prevention Circuit
Injury prevention circuit with mobility, self-massage, muscle activation and balance work.
How to play
- Station 1: ankle, hip and shoulder mobility.
- Station 2: foam rolling the calves and quads.
- Station 3: glute activation with a band (side steps and bridge).
- Station 4: single-leg balance with eyes open, then closed.
- Rotate every 2 minutes and discuss which areas get injured most in their sport.
Rules
- No pain.
- Technique before intensity.
Variations
Easier
One minute per station.
Standard
Two minutes.
Harder
Balance on an unstable surface.
Adaptations
- Injuries: adapt the station.
- Limited mobility: seated versions.
Learning goals
- Prevent sports injuries.
- Learn activation routines.
PatioLab has "Injury Prevention Circuit" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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