Below are the training venues of the ISRS Dublin Branch
VEC Terenure
Tuesday 6pm-7pm
Contact Anto Carey – 0872553443
Ballymun FC Sports Complex
Tuesday 8pm-9pm
Contact Terry Murphy – 0838156650
Balbriggan
Tuesday 6:30-7:30pm
Contact Niall Murray – 0861705055
Altipeak Long Mile Road
Monday 730-830pm
Contact Altipeak – 014659837
ISRS Partnered Physios
Stephen Braiden Musclefixdublin@gmail.com 0873671880
Alan Dooley Adsportsic@gmail.com 0896151138
| Complete each exercise once Warm up Exercise | Description |
| Jog forwards | |
| Jog backwards | |
| Jog side ways right | Turn to your right, feet parallel, jog sideways |
| Jog side ways left | Turn to your left, feet parallel, jog sideways |
| Walking lunges | Step forward, back heel comes off the ground. Bend both knees to 90degrees. Step forwards, change legs. |
| Hip warm up | Lift r. knee to 90 degrees; rotate it out to the side. Step forwards, change legs. |
| Heel flicks | Lift heels towards your buttocks, jogging forwards slowly |
| Knee Raises | Lift knees to hip height as you jog forwards slowly |
| Jog forwards, touch right, touch left | Jogging forwards, touch ground to your right side, then left side |
| Right knee over left knee | Turn to your left, raise right knee 90degrees, place foot over left knee & travel sideways |
| Left knee over right knee | Turn to your right, raise left knee 90 degrees, place left foot over right knee & travel sideways |
| Riverdance | Kick heels into the floor & point toes to the side |
| Jog forwards, arms forwards | Jogging, make a full circle forwards with the arms |
| Jog forwards, arms backwards | Jogging, make a circle backwards with the arms |
| Sprint 70% effort | Walk back to recover |
| Jog this one | Walk back to recover |
| Sprint 80% effort | Walk back to recover |
| Jog last one. | Walk back to recover |
