PRACTICE PLAN PREVENTION

19.08.2020
Albin + Dusan
WARM UP: 5 minutes Normal Warm Up using Bicycle
PREVENTION PLAN
STRENGTH
ISOMETRIC SQUAT: 40 seconds x 3 sets

HIP THRUST on bosu: 4-5 repetitions x 3

sets

SQUAT ON BOSU: 8-10 repetitions x 3

sets

ADUCTORS WITH BAND (5 repetitions

x 3 sets)

OPEN legs with Bands: 6 repetitions each

leg x 3 sets

-If you feel tired: WITHOUT BANDS

HIP EXTENSION with Bands: 6

repetitions each leg x 3 sets

PROPRIOCEPTION
ALL ANKLE movement WALKING (1
minute each set x 3)
Balance one leg + touching cone (3 sets x
30-40 seconds)

Lateral & Frontal Jump on bosu landing

with one leg (3 jump each leg, each type
of jump) + 3 sets

CORE + COOL DOWN

Bicycle (3 sets: 20 seconds or 12 times)

Normal Crunch (3 sets: 40 seconds)

FOAM ROLLER MASSAGE // TENNIS

BALL: Quadriceps, calves, Hamstring

3-5 minutes