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 and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. 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.

Our Most Recent Articles: