The Foundation

We believe the Fiji Hip & Core Strength Program is the foundation of our training. By improving in this area we benefit in many ways as players.

Level 5 – Black Belt
Level 4 – Red Belt
Level 3 – Blue Belt
Level 2 – Yellow Belt
Level 1 – White Belt

 

If you do not meet Level 1 (White) standards, then you are a PINK belt. Not acceptable.

Hip-Lock & Hip Conditioning Exercises

Level 1 – White Belt

Discuss with JP or Marshy which ones you should do and how often.

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

reaching wall spindles

Variations

-reverse the hip direction from inside to out

Volume

2-3 sets of 4-8

bird dog

Volume

2-3 sets
4-6 reps

reaching wall lockout

Volume

2-3 sets
6-8 reps

single leg bridge

Volume

2-3 sets of 4-6 per side

walking hip lock - plate overhead

Volume

2-3 sets of about 10 metres each side

Single Leg Plate Snatch to Hip Lock Hold

Volume

2-3 sets
3-5 reps

Level 2 – Yellow Belt

Check with JP or Marshy before starting this. You need to pass White belt first.

Wall slide hip lock

From hip hinge

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Wall Slide Hip Lock

Banded resistance

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Lateral Wall Slide Hip Lock

Jerry step

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

back leaning hip lock open and close - plate overhead

plate or dumbell

Variations

-Off heel or allow plantar ext
– DB or plate

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. Get free side higher before open and close hip.
-Keep plate HIGH

Volume

2-3 sets of 4-6 each side.

Tap to Wall Slide Hip Lock

From 20kg plate

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

reaching wall hurdle spindle with jump between sides

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Imaging the leg going around a massive hurdle before holding, then switching.

Volume

2-3 sets
4-6 reps

leaning lockout with single switch - hand position variations

Volume

2-3 sets of 4-6 each side

walking hip lock - karate - plate overhead

Volume

2-3 sets of about 10m each leg

TBA

reach high - fast switch

Variations

Coaching points

-Make sure you hold the hip lock for at least a second before switching.

Imaging the leg going around a massive hurdle before holding, then switching.

Volume

2-3 sets
4-6 reps

Level 3 – Blue Belt

Nobody is at level 3 yet. But if you can do all Level 2 easily, you can try these.

back leaning hip lock open and close - plate overhead - fast switching

Coaching points

-keep plate HIGH all the time. Push it HIGH!!

Volume

2-3 sets
4-8 reps

leaning lockout with multiple switches - hand position variations

Coaching points

-stay LONG from heel to head
-switch fast and keep LONG while switching

Volume

2-3 sets
4-8 reps

explosive wall slide hip lock from low box

Coaching points

-foot hovers just above box (4-8 cm)

-explode from initial contact with the box

Volume

2-3 sets
4-8 reps

Fijian Feet

In case you havent noticed, most Fijian feet are a little differen to the average person. And many of you grew up training and playing a lot in bare feet. That kept your feet, and the “intrinsic” muscles in the feet strong.

If you have been in boots and runners now for many years, your intrinsic muscles of the foot, and also the calf muscles, can get a bit weak. One reason many of you get calf problems.

So, do some of the above Hip training bare foot. Not all the time, but maybe 50%. Best to wear shoes if you are doing the jumping or “switching” exercises, but the simple ones can be done barefoot.

Core Strength Resources

Level 1 – White Belt

If you cant do these then you are a PINK belt. Not good!!

Hanging Abs

elbow to knee

Variations

Slight bend in elbows, then use core only, not arms.

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

2-3 sets
4-8 reps

Hanging Abs

Tuck Chin

Coaching points

-This is a combo.
-It works core strength and ab strength at the same time.

Volume

2-3 sets
4-8 reps

Standing Landmine Rotation

From Square Stance (barbell only)

Coaching points

-Same side reps, then change hand position for other side.
-Top hand same as side working.
-Feel smooth transfer of force from foot to bar.

Volume

2-3 sets
4-6 reps

Ab Rollouts

Stay vertical

Variations

Use a hand roller or use a barbell.

Coaching points

Keep the movement out and back slow and controlled.

Volume

2 sets
5-10 reps

Sugimotos

Coaching points

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

reclining db/plate extension and rotation

Variations

Vary weight of DB or plate.

Coaching points

-stay LONG in spine and BIG thru chest as you rotate and reach

Volume

2-3 sets
4-6 reps

long steering wheel plate rotations from wall

Coaching points

Push the plate away from the wall - as far as possible.

Variations

DB / plate / aquabag

Coaching points

Volume

2 sets
4-6 turns each side

superman holds with shoulders and elbows at 90 degrees

-stay LONG in spine and BIG thru chest as you rotate and reach

Volume

2-3 sets
8-20 reps

VitiPlank - contralateral plank - with perterbations

Volume

2-3 sets
15-25sec each side

Vitiplank - contralateral plank static hold

Volume

2-3 sets
15-25 sec per side

Level 2 – Yellow Belt

All backs should be able to do this.

Hanging Abs

Straight Legs – Toes to Hands

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.

Volume

2 sets
4-8 reps

Dead Fish Rolls

Variations

Work with a partner – ball pass in between each rep.

Coaching points

The elbows and knees MUST NOT touch the ground. So be FAST on the roll.

Volume

2-3 sets
4-8 each way

options band switch rotations

Variations

Angle can be low to high, or high to low.

Coaching points

Its not a pass from the wrists. Its fast whole body rotation. Thoracic speed.

Volume

2-3 sets
4-8 each side

breakdance core circles

Volume

2-3sets
1/4 to full circles

vitiplank - contralateral plank - 15 to 20kg - with pertebations

Volume

2 sets
15-20sec each side. start and finish static.

Level 3 – Blue Belt

Nobody has blue belt yet !!!

Hanging Abs

Diagonal toe to hand

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.

Volume

2-3 sets of 4-8 each side

Hanging Abs

Continuous Sprinter

Coaching points

Keep a BIG split between legs and continuously switch.

Volume

2 sets
8-20sec

Hanging Abs

Sprinter Switches

Coaching points

Keep a BIG split between legs and hold before switching.

Volume

2 sets
5-15 reps total

BB Rollouts

From Feet (out and return)

Coaching points

Keep movement slow and controlled.

Aim for 80-90% of total reach distance.

Volume

2 sets
3-5 reps

BB Rollouts

From Feet (push and chase)

Coaching points

Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.

Volume

2-3 sets
4-6 pushes