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Hey everyone. In this video, we're going to be discussing a sprint start starting from a lateral shuffle. So in this drill, what we're going to do is instruct our athlete to line up facing a direction about 90 degrees from where they're running. And so what we're going to do is we'll start into a la...
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All right, now we're going to take a look at doing some resistance to dorsiflexion, to kind of get some overflow to the quad to get a stronger quad contraction. So we just simply wrap tubing around the foot here and go ahead and tighten up your quad for me. Good. And then bring your toes up and h...
Now we're going to work on teaching her how to feel that multifidus contraction first of all reflexively, and then ultimately we want her to feel it volitionally. But this is kind of the first step. So what I'm going to have her do is I'm going to have you take this hand and bring it and find the...
Hey everyone! Today we're going to be discussing an A Hop for maximal speed and acceleration training. So for this drill, it's going to be the same setup as our A March would be. We're going to achieve dorsiflexion or a toe up position with the knee drive. And for this drill, what we're going to do ...
For diaphragmatic breathing in half kneeling, go ahead and place one foot up so that your knee is at a right angle and your hip is right above your knee on your down leg. Go ahead and place a hand on your chest and a hand on your stomach. Take a deep breath in so that your hand on your chest is n...
For shoulder flexion isometrics, place a towel underneath your arm and then get your shoulder blades down and back with really good posture. Then bend your elbow so it's at 90 degrees and push into the doorframe for 10s. Relax and repeat.Ā
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For prone hip mobility, start by bringing your foot to the floor and bringing that knee up as far as you can towards your chest. You really want that knee up in your armpit, and then take your arm and wrap it around your knee and hug your knee to your chest even more. You want to be sure you're k...
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For internal rotation isometric, go ahead and place a towel roll underneath your arm and stand with your shoulder blades down and back. And with your elbow at 90 degrees, go ahead and push into the doorframe for 10s while maintaining that really good posture. And then repeat.Ā
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EQUIPMENT
Functional Movement Screen (FMS) Test Kit
I still prefer the PVC version, but call me old fashioned.
Y-Balance Test Kit
Be sure to get theĀ PVC one NOT the Professional Wood one. It is one of the few tim...
I use upper body flexion rolling as a proxy for testing inner core timing. It also is the fundamental pattern of flexion, rotation, and single leg balance.
For upper body rolling both arms overhead and then bring your one arm so it's at a 90 degree angle and you're going to roll, keeping your legs ...
For the lean, lock, lift exercise with weight, you will bend the left knee up. Hug your arms around it. Bring your knee all the way up to your chest. Lean toward that right side. Straighten your knee all the way out and bring your toes up toward your nose. And then go ahead and lift the leg up, k...
