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Kendall Goodier Hales, MPT, COMT
Table of Contents
I. II. III. Introduction Improper and proper landing techniques Warm-up A. Forward jog B. Backwards jog C. High knees D. Butt kicks E. High skips F. Bounding Progressive resistive strengthening exercises. A. Lower extremity 1. Closed chain hip abductions 2. Unipodal bridges 3. Eccentric hamstrings 4. Lunges 5. Calf Raises 6. Wall rotations B. Core 1. Knee up crunches 2. Trunk rotations 3. Leg ups on elbows 4. Supermans 5. Side planks Donning a Valgus Eliminator Plyometrics (with Valgus Eliminator) A. Vertical Jumps B. Line/Hurdle Jumps C. Box Jumps D. Jump downs E. Broad Jump F. Twist Jumps Neuromuscular/Balance/Agility (without Valgus Eliminator) A. Star B. Shuttle C. Karaoke D. Sprint E. Ladder F. Split Jumps
The warm up is designed to stretch the muscles of the lower extremities in a dynamic fashion. Several studies have shown that dynamic stretching of the muscles of the lower extremities is better than static stretching for Sports that require explosive speed, quick direction changes and jumping. Each warm up exercise should consist of about 250-300’ which is approximately 1 lap around a basketball court or 1 length of a sideline of a soccer field. Focus should be placed on technique not speed during the warm up. 1. 2. 3. 4. 5. 6. Forwards jog Backwards jog High knees Butt kicks High skips Bounding
Lower Extremity Strengtehing Exercises (2 sets of 15 on each leg)
1. Closed chain hip abduction
Begin by lying on your side with your elbow at 90 degrees. Keep your top leg off the mat and straight and your bottom leg bent.
Push down on the bottom bent leg and lift hips upward. Repeat on other side.
2. 2. Unipodal Bridge 1. Begin by lying on your back with one leg bent.
2. Push down on bent leg and lift buttocks as well as contra lateral leg off the mat.
3. Advance by using different sized balls under bent leg.
Eccentric hamstring in prone 1. Begin by lyingon your stomach with knee bent to 90°. Try and hold that position while partner tries to force leg downwards. Repeat
2. Advance by beginning in tall kneel. Have partner push you forward and use your hamstrings to come back up, keeping your body in a straight line. You may need a second person to help hold your legs.
Lunges 1. Begin by standing with one foot forward and the other foot back. Bring back knee towards the floor. Make sure the front knee does not go beyond
Advance by placing back leg on varying height boxes.
1. Go up on your toe with a slightly bent knee. Begin by holding on to a wall .
2. Progress by performing the exercise without support and then on a mat or unlevel surface.
6. Wall rotations 1. Begin by placing your leg on the wall with your knee bent. Cross your arms across your chest.
2. Rotate your body away from the wall while pushing your knee into the wall.
1. Knee up crunches 1. Begin by lying on the ground with your hands behind your head and your knees bent.
2. Bring your elbows toward your knees and your knees slightly towardyour elbows. Make sure you don’t tuck your chin.
2. Trunk Rotations 1. Begin by sitting up an arms length from your knees and with your knees slightly bent.
2. Slowly rotate from side to side.
3. Leg ups 1. Begin with body off the mat and weight on elbows and toes.
2. Raise left leg – hold for 3 seconds and then return to mat. Raise right leg then return to mat. Make sure you keep your hips down and yourback straight. There should be no extension in your back.
1. Begin by lying on your stomach. Raise your left arm and right leg simultaneously and hold for 3 seconds.
2. Raise right arm and left leg. Be careful not to raise arms or legs too high to prevent too much extension of the spine.
Side Planks 1. Begin by lying on your side, propped up on your elbow.
2. Lift your hip off of the mat and then return to the starting position. Repeat on the other side.
The next set of exercises focus on landing techniques and will help to incraese your vertical jump and your explosive power to the ball. Perform each exercise 15 times and make sure to take a minute break in between exercises. You can also double up with a partner and rest while they perfoem the exercise. You may increase the number of repitions, but do not exceed 30. There is a progression to each exerciseto increase the difficulty. You should advance a progression each week until you reach progression 5. After the athlete is able to perform all exercises with proper landing techniques , a sport specific drill may be added to simulate a game like situation.
Progression: 1. Double leg take off to double leg landing on Mat 2. Double leg take off to single leg landing (repeat on other leg) 3. Single leg take off to single leg landing (repeat on other leg)
4. Double leg take off from to single leg landing on mat (repeat on other leg) 5. Single leg take off to single leg landing on mat (repeat on other leg)
1. Begin by wrapping the smaller piece just above the knee on each leg.
2. Next pull one strap at a time up across your thigh and around your waist.
3. Affix Velcro in front of your waist
1. Vertical Jumps 1. Begin by having feet shoulder width apart.
2. Jump straight up as high as you can. Land on the balls of your feet with your knees apart and your feet shoulder’s width apart.
Progression1 : Vertical Jumps on mat: progression 1. Repeat instructions to vertical jumps.
2. You may vary the mat’s density to increase the difficulty of the uneven surface.
Progression 2: Vertical jumps (2 legs 1 leg) 1. Begin with feet shoulder width apart.
2. Land on the ball of your foot on 1 leg. Repeat with other leg.
Progression 3: Vertical Jumps (1 leg 1 leg)
Begin on one leg.
2. Land on the same leg. Repeat on other leg
Progression 4:.Vertical Jumps on a mat (2 legs 1 leg) 1. Begin with 2 feet shoulder width apart on a mat
2. Land on 1 leg. Repeat with other leg.
Progression 5: Vertical Jumps (1 leg 1 leg)
Begin on 1 leg on a mat.
2. Land on 1 leg. Repeat on other leg.
2a. Line jumps (forward) 1. Begin with feet shoulder width apart facing the line on a
2. Jump up as high as you can and land on the other side of the line.
2b. Line Jumps (sideways)
Begin by standing on the side of the line.
2. Advance exercise with progressions 1-5
Advance to performing all progressions over varying size hurdles
3a. Box jumping (Forward)
Begin with a box in front of you.
2. Jump up as high as you can and land in the middle of the box.
3b. Box jumps (side ways) 1. Stand to the side of the box and repeat step 2.
2. Advancebox jumps with progressions 1-5. You may also increase box height to increase difficulty.
4. Jump downs (from box) 1. Begin on top of a box.
2. Jump up and land in front of the box.
Advance jump downs with progressions 1-5. You may also increase box height to increase difficulty.
5. Broad Jump
Begin with legs shoulder width apart and knees slightly bent.
2. Jump as far forward as you can and land with proper landing techniques.
Advanceexercise with progressions 1-5.
6. Twist jumps 1. Begin with feet shoulder width apart and knees slightly bent.
2. Jump up as high as you can while rotating 180 degrees.
3. Advance exercise with progressions 1-5.
1. Add sport specific activities to imitate game like activities after landing from the jump.
1. Begin by standing on one foot. Touch as far out as possible on each line.
2. Touch as far back as a mirror image to the line in front. Repeat other leg.
Advance by performing exercise with your eyes closed.
2. Advance by standing on mat or varying densities of foam.
2. Shuttle/ Side steps 1. Shuttle across the court in a side stepping manner as far as you can go and then slowly side step
Cross foot in front of your body and then behind your body.
Sprints 1. Sprint foward
Advance by using varying sports cord tensions, increasing speed and by adding a sport specific activity i.e. basketball pass, volleyball 4. Ladder 1. 1 foot in each slot
2. 2 feet in each slot
3. Hop on 2 feet
4. Hop on 1 foot
5. Cross over
6. Blue/blacks- alternate between hopping over the blue rungs and the black side strap.
7. In andOuts: Hop forward into slot and then out and back in and then forward again. Repeat sequence.
To increase difficulty with the exercise- increase speed.
Spilt jumps 1. Begin with one foot in front of the other.
2. Jump up into the air and switch feet. Be careful not to have front knee go beyond the foot.
3. Increase difficulty by performing exercise on a mat.
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