26 Jun Single Leg Balance – Side and Down Reach
HOW: Holding a ball with both hands, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, kick the other leg behind you as you rotate your upper half towards the balancing leg and tap the ball...
26 Jun Bridge Hold – Hamstring Bias
HOW: Start by lying on your back with your knees slightly bent and your feet spread apart. Drive your heels into the ground lifting your hips up as high as you can go. Use your hamstrings and core to hold that position for as...
26 Jun Hamstring Glider
HOW: Start in a standing position with a slider underneath one foot. Hold onto a dowel with the hand opposite side to the foot with the slider. Begin to slide back while keeping your knee straight. Load the other leg’s heel, push into the...
18 Jun Ankle Dorsiflexion Mobilization – Tibial Internal and External Rotation
HOW: Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Wrap a band around your lower leg to provide extra friction - if you have it available to you. Twist...
13 Jun Single Leg Pogos – Frontal
HOW: While standing, shift your weight to one leg with your knee slightly bent and the opposite knee bent causing lifting your foot off of the ground. From this position, raise your heel off the ground pushing the balls of your feet into the...
13 Jun Single Leg Rotational Depth Drop – Inside
HOW: Begin by standing close to the edge of an elevated surface. With the outside leg, bring it up and over as you rotate your body 90 degrees, step off, and leg with that leg. FEEL: You will feel all the muscles in your...
13 Jun Single Leg Lateral Depth Drop – Outside
HOW: Begin by standing close to the edge of an elevated surface. With the outside leg, bring it up and place it in front of your other foot. Then, step off to the side with the foot in the back landing softly with just...
13 Jun Lateral Hop – Inside
HOW: Shift your weight to the outside leg with your knee slightly bent and the other leg off of the ground. Slightly bend down and push into the ground, jump to the inside as far as you can landing the same leg. FEEL: You...
13 Jun Lateral Bound
HOW: Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Slightly bend down and push into the ground, jump to the side landing on the opposite leg. Get your balance, pause, and jump back...
13 Jun Forward Hop
HOW: Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Then push into the ground and hop forward as far as you can landing on the same leg. Walk back and repeat for the...
