PREVENTION PLAN

20.08.2020
Albin, Dusan, Noffen
PREVENTION PLAN: Ankle, Shoulder
Ankles movements with band resistance
(3 minutes)

Single leg balance + passes (10 passes

each leg x 2 sets)

Jump 2 legs + land 1 leg on bosu (5 times

each leg x 2 sets)

Tennis Ball – Foam Roller Massage pain

locations (2-3 mins)
Pull Apart with band (2 sets x 10 reps)

STRENGTH PLAN
Single Leg Squat on bosu (5 each leg x 3
sets)

Lateral Slides with bands (8 reps each side

x 3 sets)

Hip extension with bands (8 reps each leg

x 3 sets)
Triceps KickBack (8 reps each arm x 3
sets)

Lounge on bosu (5 reps x 3 sets each leg)

ISOMETRIC single Hip Thrust (5-10

seconds each leg x 3 sets)

CORE PLAN
Crunch On FITBALL (30 seconds x 3
sets)

Mountain Climber (30 seconds x 3 sets)

Side/Oblique Crunch (20 seconds each

side x 3 sets)