13 Dec Big Toe Abduction
HOW: While keeping the little toes relaxed, bring the big toe in towards the midline of your body and back. Avoid allowing the foot from collapsing in or pronating, isolate this motion to the big toe! FEEL: You should feel the big toe muscles working...
11 Dec Single Leg Squat For Time Assessment
The Single Leg Squat For Time Assessment is a reliable tool developed and used to evaluate lower body performance, muscle power, and muscle endurance. Please watch the video to get a visual demonstration of how to perform the test. Below you will find a description...
11 Dec Forward Reach Assessment
The Forward Reach Assessment is a part of the Star Excursion Balance Test (SEBT), which is a quick and reliable tool developed and used to evaluate neuromuscular characteristics including balance, lower extremity coordination, flexibility, and strength. The Forward Reach Test has concluded in multiple research...
04 Dec Farmer Carry – Dumbbell
HOW: Grab onto a dumbbell or weight with each hand. In a standing position, stay tall as you raise your heels off of the ground and you are supporting your body on the balls of your feet. From here, walk forwards on your toes staying...
04 Dec Creeper Carry – Dumbbell
HOW: Stand up with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and knees bent for the entirety of this movement. Take slow, controlled, and quiet steps one at a time. Your heels should never...
21 Nov Quadruped Rock Back – Ankle Plantarflexion Stretch Bias
HOW: Get into the quadruped position on all fours with your toes down. You want to position our toes so that they are pointing behind you. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways to...
21 Nov Quadruped Rock Back – Big Toe Extension Bias
HOW: Get into the quadruped position on all fours with your toes up. You want to position your toes so that they are pointing towards your head. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways...
11 Nov Toe Walking
HOW: Stand up on your tip toes and lift both your heels off the ground. Maintain this tall, tip toe position, and walk forward. The goal is to stay up as tall as you can and not let your heel drop when you put...
11 Nov Heel Walking
HOW: While standing with both your feet on the floor, lift the balls of your feet in the air so you are on your heels. Try your best to maintain this position at your ankles, and slowly take steps forward (or backwards). FEEL: You...
11 Nov Ankle Dorsiflexion Mobilization – Dynamic, Box
HOW: Get your foot set-up and supported on an elevated surface while balancing on the other leg. To perform the mobilization, bring your knee and shin bone forward over your toes while keeping your heel down on the ground. Follow along with the video...
