03 Jun Counter Movement Lateral Vertical Jump

Posted at 23:01h in 0 Comments

HOW: Using your hands, quickly descend into a mini squat with you hips, knees, and ankles bent, then explosively jump out to the prescribed side as high as you can.   FEEL: You will feel all the muscles in your legs working to control the...

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30 May Pallof – Step, Press, Arms Extended

Posted at 01:41h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as...

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30 May Pallof – Step, Press

Posted at 01:38h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands close to your chest, step out to build tension in the band. Once there is enough tension, press...

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30 May Pallof Press

Posted at 01:34h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold that position for...

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30 May Split Stance Pallof – Press

Posted at 01:28h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, get set-up in a split squat position. While holding this position, press your arms forward away from your...

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30 May Pallof – March, Arms Extended

Posted at 01:23h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands close to your chest, step out to build tension in the band. Once there is enough tension, balance...

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30 May Eccentric Trunk Rotation – Band

Posted at 01:18h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. While maintaining arm position...

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30 May Lateral Lunge Pallof – Press

Posted at 01:13h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as...

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30 May Trunk Rotation – Band

Posted at 01:09h in 0 Comments

HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. While maintaining arm position...

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30 May ACL Injury Prevention – Field Version

Posted at 00:51h in 0 Comments

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,...

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