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...
18 Aug Single Leg Knee Extension Isometric Push – Barbell
HOW:ย Begin this exercise with a heavy barbell on the squat rack, one that you will not be able to move.ย Get set up with the bar resting on your shoulders in a single leg position with a slight bend in your knee and hip.ย ...
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 Triple Hop 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. Hop forward on one foot 3 consecutive hops and see how far...
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 eachย tape line for 30 seconds. The rep is only counted when the foot clears the tape...
10 Mar Lateral Step Down Test
HOW: 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 step and hands on your hips. From here, you are going to bend your stance leg knee and tap the...
10 Mar Cross Over Hop Test
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. Depending on what foot you start with, the first hop should be...
30 Dec Are You Ready to Return to Sport?
Timestamps โฑ 00:00 Intro 1:39 Test 1 Lateral Step Downย 3:54 Test 2 Single Leg Hopย 5:15 Test 3 Triple Hop for Distanceย 6:30 Test 4 Side Hop-Single Legย Are you ready to return to soccer? How about basketball? Or maybe even football? How do you know your body is strong,...
