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Squat Medball Slam - In Front
HOW : Start by holding a med ball in front of you in an athletic position with your feet shoulder width apart and knees slightly bent. All in one motion, you will start by raising your heels off of the ground as you straighten your...
Squat Medball Throw - Sideways
HOW : Start in a squat position with your feet shoulder width apart, knees bent, and your back slightly hinged forward at the hips. Hold a med ball out in front of you with both hands. Maintain the squat position as you use your hips...
Split Stance Soleus Raise
HOW : Start in a split stance position with one foot forward and the other foot behind you with your toes pushing into the ground. Load most of your weight into the front leg. From this position, lift your heels up. Make sure to lift...
Split Stance Medball Rotation - Feed In
HOW : Start by standing next to a wall. Lunge forward with the leg furthest from the wall bending at the knee but keeping the knee over your toes. The other leg is behind you with your knee bent and your toes pushing into the...
Split Stance Medball Rotation - Feed Out
HOW : Start by standing next to a wall. Lunge forward with the leg closest to the wall bending at the knee but keeping the knee over your toes. The other leg is behind you with your knee bent and your toes pushing into the...
Single Leg Short Foot
HOW : Standing on one leg, try to lift your arch up while keeping your toes and heel on the ground. Hold for the prescribed amount of time. FEEL : You should feel your calves and foot muscles working. COMPENSATION : Keep your knee straight,...
Single Leg Short Foot - Wall Support
HOW : Standing with a wall in front of you, shift your weight to one foot and bend the other knee up. While balancing on your foot, try to lift your arch up while keeping your toes and heel on the ground. Use the wall...
Single Leg Heel Raise - Inversion Bias, Wall Supported
HOW : Start by standing next to a wall. Place the inside arm’s hand on the wall and lean against it with a slight bend in your elbow. Bend the outside knee up, putting most of your body weight on the inside leg. Slowly push...
Single Leg Heel Raise - Eversion Bias, Wall Supported
HOW : Start by standing next to a wall. Place the inside arm’s hand on the wall and lean against it with a slight bend in your elbow. Bend the inside knee up and put most of your body weight on the outside leg. Slowly...
Sharapovas - Band
HOW : Start by looping a band around your wrist. Stand close to a wall with your elbows on the wall straight out from your shoulders making your palms face each other. Keep your elbows in as you create tension in the band with your...