What is the BokSmart Safe Six, and how often should we do it?

The Safe Six is a set of six injury-prevention exercises that BokSmart asks schools and clubs to use with all age groups from U13 upwards. They target the knee, hamstrings, lower limb, ankle and shoulder, and need no equipment:

1. "Six"-metre shuttle run: hip, ankle and knee stability
2. "Six"-point lunge: hip, pelvis, knee and ankle strength and stability
3. Butt-Smart "Six": glutes, lower back, hamstrings and core
4. "Six"-on-a-side push-up and twist: shoulder, spinal control and core
5. "Six"-Bok lunge: hip, pelvis, knee and ankle strength and stability
6. "Six" dynamic reaches: balance and control from shoulder to ankle

How to use it (BokSmart guideline)

• Do the circuit twice per session, resting 30 seconds between sets.
• Do it at least three times a week, in addition to normal training.
• It takes 15 to 20 minutes and can be built into the warm-up.
• If you do it on its own, warm up first with a minute or two of light jogging.