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.

Core & Trunk Integrity

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

Good morning 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 static hold

Volume

2-3 sets
15-25 sec per side

VitiPlank - contralateral plank - with perterbations

Volume

2-3 sets
15-25sec each side

Aquabag Gambetta walk & chop

Flow style

Volume

3-4 sets
10-20 steps

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

2-3 sets
1/4 to full circles

Vitiplank (contralateral plank)

15-20kg with pertubations

Volume

2 sets
15-20s each side, start and finish static

Kneeling overhead aquabag extension & rotation

Variations

-Very slow whilst starting
-Can gradually increase the speed but shouldn’t be executed fast

Coaching points

-Keep a straight line from the knees to the hands
-Aim to get behind the vertical line of the body

Volume

2-3 sets
6-8 reps

Good morning

Aquabag rotations

Variations

-Aquabag on back
-Slow, controlled rotations
-Fast turns, longer pauses
-Heavier bag, larger bag

Coaching points

-Maintain the straight line from hips to head
-Don’t collapse through the mid-back when pushing out and turning

Volume

2-3 sets
8-12 reps

Aquabag Gambetta walking figure 8

Flow style

Volume

3-4 sets
10-20 steps

Standing plate rotations

Diagonal chops

Variations

-Add twist to the chop movement
-Add targets to touch high and low

Coaching points

-Keep chest out and don’t collapse through trunk
-Pivot feet and allow controlled rotation throughout multiple joints

Volume

3-4 sets
6-8 reps

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

Good morning steering wheels

Aquabag on elbows

Variations

-Start with light aquabag
-Fast rotations, longer pauses

Coaching points

-Maintain the straight line from hips to fingertips
-Rotate the upper back to look through your arms to the left/right
-Don’t collapse through the mid-back when pushing out and turning

Volume

2-3 sets
6-8 reps

Aquabag Gambetta walk & chop

Power (shake) style

Volume

3-4 sets
10-20 steps

Aquabag Gambetta lunge & rotate

Power (shake) style

Volume

3-4 sets
10-20 steps

Good morning one and a half

Aquabag

Volume

2-3 sets
6-8 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.

Level 4 – Red Belt

You need permission from JP or Marshy to move to levels 4 & 5

Hanging Abs

Window wipers

Variations

-Bent or straight knee

Coaching points

-Try to keep arms as straight as possible
-Smooth movement from side to side, control not speed

Volume

2-3 sets
2-5 each side

Box jump

Plate behind neck

Variations

Minimum 5kg plate

Coaching points

-Keep plate off neck
-Keep looking forward/upward (not like in video)
-Jump from hold position (no countermovement)

Volume

3-4 sets
4-5 reps

Aquabag breakdown rips

Low position

Coaching points

-Long spine
-Rip and splash water loud

Volume

2-3 sets
4-6 reps

Aquabag standing jump rotations

1-2 stop

Variations

-1-2-3 and stop
-continuous jumps
-diagonal rotations

Coaching points

-Keep chest out

Volume

3-4 sets
6-8 each side

Barbell switch jump rotations

Elevated bar

Variations

-Start with light bar or stick
-Change angle/combination of foot switch/bar rotation

Coaching points

-This movement will force you into uncomfortable ranges of motion particularly through the thoracic spine
-Move fast but with control

Volume

3-5 sets
3-5 reps each side

Hanging Abs

Sprinter Switches

Coaching points

Keep a BIG split between legs and hold before switching.

Volume

2 sets
5-15 reps total

Level 5 – Black Belt

You need permission from JP or Marshy to move to levels 4 & 5

Hanging Abs

The clock

Variations

-Short pauses throughout arc

Coaching points

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

Volume

2-3 sets
3-6 each direction

Box jump

Plate behind neck

Variations

Minimum 5kg plate

Coaching points

-Keep plate off neck
-Keep looking forward/upward (not like in video)
-Jump from hold position (no countermovement)

Volume

3-4 sets
4-5 reps

Aquabag breakdown rips

Low position

Coaching points

-Long spine
-Rip and splash water loud

Volume

2-3 sets
4-6 reps