Video Tag
ACL sprain
Toe Tap – 4-Way, Band
HOW : Loop a resistance band around your legs just above your knees. Position your feet about shoulder width apart slightly pushing out on the band with both legs. Perform a small hip hinge and slightly bend your knees. Shift most of your weight to...
Are You Ready to Return to Sport?
Timestamps ⏱ 00:00 Intro 1:39 Test 1 Lateral Step Down 3:54 Test 2 Single Leg Hop 5:15 Test 3 Triple Hop for Distance 6:30 Test 4 Side Hop-Single Leg Are you ready to return to soccer? How about basketball? Or maybe even football? How do...
Curtsey Step Down To Single Leg Balance
HOW : Place a step on the ground. While standing on the step, step down with one leg crossing behind the leg on the step in a diagonal motion. Reach in that diagonal plane for as far as you can reach while maintaining the other...
Seated Knee Flexion - AAROM
HOW : Begin in an upright seated position in a chair or stool. Your feet positioning may vary depending on your knee range of motion. Pull your foot back and bend your knee. Hold this and perform going backwards and forwards for the prescribed amount...
Long Arc Quad - AROM
HOW : Position yourself in a seated position on an elevated surface so your feet are off of the ground. Set your knees up on the edge of the surface. From here, squeeze your quadriceps muscles, point your toes toward you, and kick your leg...
Air Squat
HOW : Stand with your feet about shoulder-width apart. Keep both feet entirely on the ground throughout the movement. Place your hands in front of you about shoulder height to help counterbalance your weight. Hinge forward at the hips, and bend your knees as you...
A skip
HOW : Drive one knee up at a time while moving your opposite arm up with the knee. Add a slight hop with the leg on the ground and perform this going in a forward motion for the prescribed amount of reps. It is key...
Eccentric Squat - Wall Supported, Swissball
HOW : Place a swissball on a wall and position the middle or small of your back on the ball. Lean into the ball while keeping your chest up. Walk your feet out and have them about shoulder width. From here, sit down like you're...
B Skip
HOW : Drive one knee up at a time while moving your opposite arm up with the knee. Add a slight hop with the leg on the ground and straighten your leg out as the foot comes back down to the ground. Perform this going...
Step Up & Over
HOW : Set up a step on the ground. Step up onto the step with one leg and then drive the opposite leg into a 90 degree angle at the knee and the hip. From here, shift your weight forward on the stance leg, bending...