30 May ACL Injury Prevention – Field Version
This ACL Injury Prevention Program is designed to be used in field sports like soccer, football, rugby, lacrosse, etc. The program is designed in 3 distinct phases. Phase I: Dynamic Warm Up Phase II: Foundational Strengthening (Hip/core) Phase III: Movement Coordination/Plyometrics/Cutting Phase I Setup: 2 rows of 6 parallel cones,...
19 May Wall Squat
HOW: Begin in a standing position with your feet about hip-width apart, no more than a foot away from the wall, and your back supported on the wall. Next focus on lowering yourself down as far as you feel comfortable, then pull yourself up...
19 May Wall Sit – 45 deg
HOW: Begin in a standing position with your feet about hip width apart. Next focus on lowering yourself half way down and hold this position. Make sure to keep your back on the wall for the entirety of this exercise. The further you bring...
19 May Squat to Row – TRX
HOW: Begin holding onto the TRX straps in a squat position, lower yourself into a traditional squat keep a majority of your weight in the middle of your foot. As you squat up simultaneously pull yourself with the straps. When you pull, key is...
19 May Single Leg Triple Extension – Band
HOW: Anchor a band at waist height, then place the band around your hips. Begin this movement by performing a reverse lunge with control, then power yourself up into the end position demonstrated in this video. This movement is achieved by raising your heel,...
19 May Double Leg Hip Hinge With Resistance Band
HOW: Anchor a band at waist height, then place the band around your hips. The band will be pulling you into a hip bending position, you will have to use your hip extensors (glutes and hamstrings) to pull yourself back up right. Keep a...
11 May Wall Sit – On Toes
HOW: Get set-up with your back against a wall with your feet about a foot away from the wall. Lower your hips down against the wall until your thighs are parallel to the ground, lift your heels off the ground, and hold this position. ...
11 May Single Leg Wall Sit – On Toes
HOW: Get set-up with your back against a wall with your feet about a foot away from the wall. Lower your hips down against the wall until your thighs are parallel to the ground, lift one foot off the ground and then lift your...
11 May Single Leg Squat
HOW: Start by standing on one leg balanced with the other foot in the air and the knee slightly bent behind you. Perform a single leg squat by reaching the foot in the air behind you and repeat. FEEL: You will feel all of...
25 Apr Multi Directional Lunge – Posterior Focus
HOW: While standing on one leg, you are going to reach the other leg in 3 different directions as you perform a single leg mini squat to draw the letter 'Y' behind you. FEEL: You should feel the thigh muscles and butt muscles working...
