• Don’t attempt each problem more than 3 times
• To get maximum benefit from the session, make sure you have a lot of variety in the style and moves of the boulders you choose, try to include technical, dynamic and compression moves.
• Vary the kind of holds used. A mixture of small edges, pinches, slopers, small footholds, etc…). Avoid sharp holds, pockets and mono holds (holds that use only one finger).
• Vary the angle of climbing for session and try have an equal mixture of slabs, steep walls and overhanging.
• Make sure you spend time looking at the boulder problem you are going to attempt; make sure you know where the holds are and what they are like. Try to work out the sequence you think you will use. You don’t want to fall because you don’t know where the holds are or where you are going and working out how you climb something before you start is an important skill.
• Try to make sure the holds are clean, and if they need cleaning brush them before your attempt.
• Stay focussed on each attempt and make each one count.
• Make sure you rest enough before each attempt. 30 seconds to 3 minutes depending on if you fell at the start of the problem of at the top or completed it.
• Rest 3 to 4 minutes before the next boulder problem.
• Listen to your body. If you feel your strength or energy starting to decline in the session think about finishing it early. There’s no benefit to this form of training if the quality is not high and you increase the of risk injury.
• Always try to focus on your technique and climb the problems with as much precision as possible. For each attempt, try to climb better and faster.

REMEMBER to drink water often through your session, getting dehydrated will risk injury and also affect your performance.

• Make sure you keep the shoulder muscles engaged all the time
• Complete the pull-up going high.
• Don’t stay locked off when you go up
• Avoid extending the arms too much when you go down.
• Try to do gentle controlled movements and breathe.
• Keep the back straight, not arched.

• Make sure you keep the shoulder muscles engaged all the time
• Complete the pull-up going high.
• Don’t stay locked off when you go up
• Avoid extending the arms too much when you go down.
• Try to do gentle controlled movements and breathe.
• Keep the back straight, not arched.

• Use a medium tension band, not too hard, to avoid injury.
• Focus on controlled movements and pulling the arms back as far as you can in each rep.
• Keep the body straight, legs, back and neck. Do not arch your back.
• Inhale in the resting position and exhale during the extension phase.

• Engage the shoulders.
• Do not arch the back.
• Do not stretch your legs too much, for not over stretch the back’s muscles.
• Do not swing, maintain the body as more stable as possible.
• If it’s too difficult, bend the legs and bring raise the knees up.

Mobility exercises are useful as active resting and also will improve your general body flexibility and will reduce the possible risk of injury to connective tissues and muscles. However here some important points to note:

• If you have an injury, do not do it, or otherwise get advice from a physiotherapist, to avoid worsening your condition.
• Before any exercise, always make sure you are properly warmed up.
• Do not move improperly during the exercises, because it could cause possible injuries.
• Do each exercise slowly and carefully to prevent possible injuries.
• Everyone has personal physical limits, be careful to do not exaggerate on each position.

• Keep the body, legs, back and neck straight.
• Do not arch your back.
• Keep the elbows straight, in its natural position, do not bend it down or up, avoid lateral force.
• You can change the difficulty by changing the distance your body is from the wall

• Keep the body, back and neck straight upright.
• The exercise is focused on the work of the hamstring, if it’s too difficult you can help by using the arms to push up.
• Inhale when you go down into the starting position.
• Exhale when you pull up.

• Use light weights.
• Controlled movements.

Mobility exercises are useful as active resting and also will improve your general body flexibility and will reduce the possible risk of injury to connective tissues and muscles. However here some important points to note:

• If you have an injury, do not do it, or otherwise get advice from a physiotherapist, to avoid worsening your condition.
• Before any exercise, be always sure to have all the body warm enough.
• Do each exercise slowly and carefully to prevent possible injuries.
• Everyone has personal physical limits, be careful to do not exaggerate on each position.

Stretching will improve your general body flexibility and will reduce the possible risk of injury to connective tissues and muscles. However here some important points to note:

• If you have an injury, do not stretch, or otherwise ask help to a physiotherapist, to avoid worsening your condition.
• Before any stretching exercise, be always sure to have all the body warm enough.
• Each stretching position must be maintained for minimum 20 seconds, because it’s important to exceed the "myotatic reflex”, which does not allow the muscles to stretch for the first 10/15 seconds.
• Do not move improperly during stretching, because it does not allow you to stretch well and could cause possible injuries.
• Do each exercise slowly and carefully to prevent possible injuries.
• Everyone has personal physical limits, be careful to do not push too hard on each position.