Your taper in the days leading up to a competition is a vital part of your preparation. But a taper doesn’t mean inactivity. Here, we outline the best way to prepare your body for competition. For the full picture, and a day-by-day guide from a week out, read What to do in the Days Before a Competition.
The following should be completed in its entirety on your recovery/rest days in the final three days before competition.
Active Range of Motion:
- Anterio-Posterior Bent Leg Swings
- Four Point Kneeling Pelvic Tilts
- Medio-lateral Straight Leg Swings
- Anterio-Posterior Straight Leg Swings
- Double Arm Circles
- Internal/External Rotation Catches
- Abduction Arm Swings With Posterior Shoulder Touch
- Horizontal Abduction Arm Swings
- Shoulder Dislocates
Passive Range of Motion:
- Anterior Chain PNF
- Gluteal PNF
- Short Adductor PNF
- Hamstrings PNF
- Gastrocnemius PNF
- Soleus PNF
- Shoulder Extensor PNF
- Front Rack PNF
- Shoulder Flexor PNF
- Internal Rotator PNF
- External Rotator PNF
- Pec PNF
- Upper Trap PNF
- Levator Scapula PNF
- Scalene PNF
- Kneeling Wrist Extension
Release/Recovery:
- Quadriceps Release
- Hamstrings Release
- Upper Gluteal Release
- Lower Gluteal Release
- Hip Flexor Release
- Lower Back Release
- Knee Banding With Movement
- Calf Release
- Lat. Release
- Pec Release
- Upper Back Release
- Tricep Release
- Elbow Banding With Movement
- Forearm Release
