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.