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 Sidelying Hip Circle
HOW: Get set up by lying on your side. Bend the bottom knee. Lift up the opposite leg and while keeping your knee straight draw a circle in a clockwise motion first, then counterclockwise after that. The bigger the circle the harder the exercise is. FEEL:...
12 Mar Supine Leg Circle
HOW: Get set up by lying on your back. Bend one knee and place that foot flat on the ground. Straighten the opposite leg and lift that leg off the ground. While keeping your knee straight, draw a circle in a clockwise motion first, then...
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 Single Leg Triple Hop Assessment
This is a great assessment to look at your single leg power and control. 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...
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 each tape line for 30 seconds. The rep is only counted when the foot clears the tape...
10 Mar Lateral Step Down Assessment
The Lateral Step Down Assessment is a reliable way to test your strength and endurance one leg compared to the other. 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...
10 Mar Cross Over Hop Test
This assessment will look at your hoping ability while taking on both forward and side-to-side forces. You will start by laying tape or a tape measure down on the floor with a standardized starting position of 0. You will line the hopping leg up with...
27 Jan Bulgarian Split Squat – Heel Float
HOW: Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, raise your heel off the...
