06 Sep Double Knee to Chest – Swiss Ball
HOW: Begin this exercise laying on your back with your heels resting comfortably on a swiss ball with your knees straight. Once in this position, gently bend your knees bringing your knees towards your chest in a controlled manner. As you bring your knees...
17 Jun Eccentric Single Leg Squat – Heel Elevated, Wall Supported
HOW: Begin at a wall for support with your back against the wall and your heel raised resting up against the wall in a single leg position. From this position, squat by bending your knee allowing the knee to come over the toes in a...
22 Mar Single Leg Balance – Terminal Knee Extension, Band
HOW: Anchor a band about knee height. Loop the band around one leg just above the knee. Face the anchored band and shift your weight to balance on that leg while also straightening the leg pushing out against the band. Raise the opposite leg up...
12 Mar Standing Isometric Knee Extension – Wall
HOW: Stand against a wall and place a towel roll behind your knee with your heel as close as you can to the wall. Support your hips on the wall and push into the towel with the back of your knee flexing the top thigh...
10 Mar Single Leg Triple Hop Assessment
This is a great assessment to look at your single leg power and control. Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your...
10 Mar Single Leg Hop Test For Distance
HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and...
10 Mar Side Hop Test
HOW: Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each tape line for 30 seconds. The rep is only counted when the foot clears the tape...
10 Mar Lateral Step Down Assessment
The Lateral Step Down Assessment is a reliable way to test your strength and endurance one leg compared to the other. Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the...
10 Mar Cross Over Hop Test
This assessment will look at your hoping ability while taking on both forward and side-to-side forces. You will start by laying tape or a tape measure down on the floor with a standardized starting position of 0. You will line the hopping leg up with...
27 Jan Quadruped Rock Back- Knee Flexion Bias, Towel Gapping
HOW: Start by rolling up a towel and placing it behind your knee. The bigger the roll the less bending it will be able to perform. Get into the child's pose position by sitting back on your knees with your toes pushing into the ground...
