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Physical conditioning exercises on the field


This is a prone shoulder circuit that is used to strengthen and stabilise the muscles of the upper back and shoulder. The letters Y, T, W and L describe the shape made by the prone positions.

Y place the arms above the head at 45 to 90 degrees above shoulder level. Point the thumbs up to activate the rotational muscles of the shoulder blade area.

T place the arms fully straightened at a 90 degree angle from the torso. Turn the thumbs up. Keep the shoulder blades down and pulled back throughout, whilst trying to maintain a 90 degree angle.

W place the upper arm at a 45 degree angle to the torso, with the lower arm at a 90 degree position to form a W shape. Maintain alignment between wrist, elbow and shoulder.

L place the upper arms as close to the side of the body as possible, with the lower arm as near as possible to a 90 degree angle. Keep the elbows pressed into the torso. Try to maintain alignment of elbows, wrist and shoulders.

4. Bodyweight squat

This exercise develops strength, stability and flexibility in the lower body, while also improving core stability. Place the feet slightly wider than shoulder-width apart, with the toes turning outwards so that the middle toe is in line with the knee. Before descent into the squat, take a deep breath to fully inflate the lungs so that the upper and lower back remains braced. Descend under control, squatting as low as possible with a straight back. Ensure that the chin is off the chest and the eyes are looking straight ahead to maintain a strong, flat back. Focus on sitting back by pushing the hips and buttocks behind the body and placing bodyweight through the heels. In the ascent phase, focus on keeping the chest and head held high and the hips up and forward. Push the heels into the floor and exhale as you return to an upright stance.