exercise manual final

8/14/2019 Exercise Manual Final

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In

Speed

Srength

Agility

Perormance

Preventiom


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Kendall Goodier Hales, MPT, COMT


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Table of Contents

I. Introduction

II. Improper and proper landing techniquesIII. Warm-upA. Forward jogB. Backwards jogC. High kneesD. Butt kicksE. High skipsF. Bounding

IV. Progressive resistive strengthening exercises.A. Lower extremity

1. Closed chain hip abductions2. Unipodal bridges3. Eccentric hamstrings4. Lunges5. Calf Raises6. Wall rotations

B. Core1. Knee up crunches2. Trunk rotations3. Leg ups on elbows4. Supermans5. Side planks

V. Donning a Valgus EliminatorVI. Plyometrics (with Valgus Eliminator)

A. Vertical JumpsB. Line/Hurdle JumpsC. Box JumpsD. Jump downsE. Broad JumpF. Twist Jumps

VII. Neuromuscular/Balance/Agility (without Valgus Eliminator)

A. StarB. ShuttleC. KaraokeD. SprintE. LadderF. Split Jumps


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Warm up

The warm up is designed to stretch the muscles of the lower

extremities in a dynamic fashion. Several studies have shownthat dynamic stretching of the muscles of the lower extremities isbetter than static stretching for Sports that require explosivespeed, quick direction changes and jumping. Each warm upexercise should consist of about 250-300 which is approximately1 lap around a basketball court or 1 length of a sideline of asoccer field. Focus should be placed on technique not speedduring the warm up.

1. Forwards jog

2. Backwards jog

3. High knees

4. Butt kicks

5. High skips

6. Bounding


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Lower Extremity Strengtehing Exercises (2 sets of 15

on each leg)

1. Closed chain hip abduction

1. Begin by lying on your side

with your elbow at 90

degrees. Keep your top leg

off the mat and straight and

our bottom le bent.


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2. Push down on the bottom

bent leg and lift hips

upward. Repeat on other


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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

3. Advance by using

different sized balls under


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3. 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

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


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4. Lunges

5. Calf raises

1. Begin by standing w

one foot forward and

the other foot back.

Bring back knee

towards the floor. Ma

sure the front knee

2. Advance by placing

back leg on varying

height boxes.


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6. Wall rotations

1. Begin by placing

leg on the wall w

your knee bent.

Cross your arms

1. Go up on your toe

with a slightly bent

knee. Begin by

holdin on to a wall

2. Progress by perform

the exercise without

support and then on a


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2. Rotate your

away from the

while pushing y

knee into the w


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7.

CORE EXERCISES1. Knee up crunches

1. Begin by lying on the

ground with yourhands behind your

head and your knees

2. Bring your elbows

toward your knees

and your knees

slightly towardyour

elbows. Make sure

you dont tuck your


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2. Trunk Rotations

1. Begin by sitting up

an arms length from

your knees and with

your knees slightly

2. Slowly rotate from side to

side.


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4. Supermans

1. Begin by lying on

your stomach.

Raise your left arm

and right leg

simultaneously and

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 our back.


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2. Raise right arm and

left leg. Be careful not

to raise arms or legs

too high to prevent too

much extension of the

s ine.


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8. Side Planks

1. Begin by lying on

your side, propped

up on your elbow.


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PLYOMETRICS

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)

2. Lift your hip off of the

mat and then return to

the starting position.

Repeat on the other side.


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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)


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Valgus Elimitao r

1. Begin by wrapping thesmaller 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


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1. Vertical Jumps

1. Begin by having feet

shoulder width apart.


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2. Jump straight up as high as

you can. Land on the balls of

your feet with your knees apart

and your feet shoulders width


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Progression1 : Vertical Jumps on mat: progression

1. Repeat instructions to

vertical jumps.


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2. You may vary the mats

density to increase the

difficulty of the uneven surface.


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Progression 2: Vertical jumps (2 legs1 leg)

1. Begin with feet shoulder

width apart.


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Progression 3: Vertical Jumps (1 leg 1 leg)

2. Land on the ball of your foot

on 1 leg. Repeat with other


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1. Begin on one leg.

2. Land on the same leg.

Repeat on other leg


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Progression 4:.Vertical Jumps on a mat (2 legs 1 leg)

1. Begin with 2 feet

shoulder width apart on

a mat


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Progression 5: Vertical Jumps (1 leg 1 leg)

2. Land on 1 leg. Repeat

with other leg.


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1. Begin on 1 leg on a

mat.

2. Land on 1 leg. Repeat on

other leg.


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2a. Line jumps (forward)

1. Begin with feet

shoulder width apart

facing the line on a


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2b. Line Jumps (sideways)

2. Jump up as high as you

can and land on the other


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1. Begin by standing on the

side of the line.

2. Advance exercise withprogressions 1-5


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1. Advance to performing

all progressions over

varying size hurdles


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3a. Box jumping (Forward)


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1. Begin with a box in

front of you.

2. Jump up as high as

you can and land in the

middle of the box.


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3b. Box jumps (side ways)

1. Stand to the side of

the box and repeat

step 2.


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4. Jump downs (from box)

2. Advancebox jumps with

progressions 1-5. You may

also increase box height to

increase difficulty.

1. Begin on top of a box.


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5. Broad Jump

2. Jump up and land in

front of the box.

Advance jump downs withprogressions 1-5. You may also

increase box height to increase

difficulty.


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1. Begin with legs


and knees slightly

2. Jump as far forward as you

can and land with proper landing

techniques.

Advanceexercise withprogressions 1-5.


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6. Twist jumps

1. Begin with feet


and knees slightly

bent.


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2. Jump up as high as you

can while rotating 180

degrees.

3. Advance exercise with

progressions 1-5.


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1. Add sport specific

activities to imitate game

like activities after landing

from the jump.


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Neuromuscular/Agility E xercises

1. STAR


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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.


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1. Advance by performing

exercise with your eyes

closed.


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2. Shuttle/ Side steps

3. Karoke

2. Advance by standing on

mat or varying densities of

foam.

1. Shuttle across the

court in a side

stepping manner as

far as you can go and

then slowl side ste


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4. Sprints

1. Cross foot in front of

your body and then

behind your body.

1. Sprint foward


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4. Ladder

Advance by using varying

sports cord tensions,

increasing speed and by

adding a sport specific activity

1. 1 foot in each slot


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2. 2 feet in each slot

3. Hop on 2 feet


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4. Hop on 1 foot

5. Cross over


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6. 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.


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3. Increase difficulty by

performing exercise on a mat.


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exercise manual final

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