Fiji Rugby: Trunk & Hip Integrity

We believe Trunk & Hip Strength program is the foundation on which Fijian players can:

  • avoid injury & rehab injury
  • build better speed, acceleration and agility
  • build better running fitness.

Its a 5 levels system. You start at Level 1 and slowly get as far as you can. Even getting to Level 2 is good. Don’t rush, and dont overdo it. Start gradually, and progress slowly with good technique.

This video explains it a bit:

Play video

Hip Lock Progressions – Level 1

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

-2-3 sets
-4-6 reps

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

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

Hip Lock Progressions – Level 2

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

-2-3 sets
-4-6 reps

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

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

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

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