A-SKIP 2-STEP

Designed to improve coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics. General prescription: 2-3 sets, 5-15m.

HAMSTRING BRIDGE (FOAM ROLLER)

This exercise will train the help isolate the hamstrings without compensation via the glutes and lower back. If you were to view the exercise by tilting your head, you would see it is a very similar position to ground strike in running/sprinting and as a result can be beneficial in improving the capacity of the […]

ARABESQUE (SINGLE-LEG)

The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.

COPENHAGEN SIDE PLANK

Copenhagen’s are my “go to” groin strengthening exercise and everyone could benefit from doing these. They increase strength of the adductor muscles (typically never trained) at length and can help improve hip mobility/stability, groin strength and reduce the risk of many lower body injuries. General prescription: 2-5 sets, 5-15 reps each side for isotonic, 5-60s […]

ANKLE DRILLING

This demonstration will be useful prior to early impact prep and intro to plyometrics to increase ankle stiffness, endurance, and tissue tolerance/capacity. General prescription: 2-5 sets, 10-50 reps. Increase distance and height as tolerated.

45-DEG HOP AND HOLDS

This low load drill can be useful in early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single leg landing. General prescription: 2-5 sets, 10-20 steps each side. Increase distance and height as tolerated.

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