Pre- Competition Movement Preparation

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


  • 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
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.