Directions: Grab a medicine ball and assume single leg stance position. Perform a single leg squat, rotating and touching the medicine ball to the ground inside of the stance foot. From the ground, rotate the opposite direction, standing and reaching diagonally overhead. Repeat 5 times per side. TIPS: If you don’t have a medicine ball, … Read more 08/15/2017: Single Leg Diagonal Ground to Overhead
Directions: Grab a light dumbbell in one hand. Lift the same side foot off of the ground. Perform a single leg Romanian dead lift, touching the weight inside of your stance foot. Raise weight from the floor, rotate and reach overhead. Follow the weight with your eyes/head, rotating as you elevate the weight. Hold this … Read more 08/14/2017: SL RDL Ground to Overhead with Rotation
Directions: Anti-Rotation Component: Using a resistance band attached to a stable surface, pull towards the mid-line of your body. Extend arms away from your body. This should create a rotational pull that forces you to resist to maintain mid-line stability. Lift the leg furthest from the wall approximately 90 degrees at the hip. With your … Read more 08/13/2017: SL Box Squat with Band Anti-Rotation
Directions: Grab your favorite medicine ball. Stand on one leg and face 90 degrees away from the wall. Rotate ball away from the wall, then powerfully rotate and throw ball against wall. Catch and repeat for consecutive repetitions. Perform 20 repetitions on each leg, facing each direction. TIPS: Choose a weight you can control safely. … Read more 08/12/2017: Single Leg Rotational Medicine Ball Toss
Directions: Perform a vertical jump. While in mid-air, turn 90 degrees. Land on single leg, maintaining control and balance. Repeat in the opposite direction. Attempt 5 repetitions on each side. TARGETS: Motor control, dynamic landing, proprioception.
Place foot forward while you assume a lunge position. In video, we do this by placing foot on top of a plyo box.
If you’re mobilizing your right ankle, place your right hand around the crest of your shin. This will help to gain rotational leverage during the movement. Place your left hand over the top of your ankle to stabilize foot during this movement.
Move into a loaded dorsiflexion position.
Push knee outward, while simultaneously using hand to stabilize foot and assist in lateral glide of tibia/fibula.
Complete for 30 repetitions on each side.
This can help with improving lateral and rotational tibial movement to improve bottom position in a squat.
Sit down with leg extended, resting lower leg on its side.
Use kettle bell to perform soft tissue mobilization into the gastrocnemius and soleus muscle bellies. Perform ankle range of motion activities while maintaining pressure through calf musculature (Pin & Stretch).
Following self “smashing” technique, sit the kettle bell upright and place calf on the handle.
Cross other leg on top, then move side to side, continuing to mobilize the calf musculature. Work from the Achilles insertion all the way to the top of the calf.
Perform for 2 minutes each.
Tenderness is typically indicative of “tightness.” This is good for neural down regulation of “tight” musculature and neural tension.
Follow this up with stretching.
If you’ve just had surgery and are experiencing calf pain, do not perform this. Get medical clearance.