Strength and Conditioning: Resistance Training – Horizontal Pull-Up/Chin-Up
The Horizontal Pull-Up/Chin-Up is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the shoulder girdle, shoulder abductor, and elbow flexor musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements. Note: Use pronated grip for Pull-Up and supinated grip for...
Static Stretching: Lunge Hip Flexor
The Lunge Hip Flexor is a static stretching exercise, which focuses on improving flexibility of hip flexor musculature, reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Step into a forward lunge position; the knee of the rear foot has ground contact; knee of the...
Static Stretching: Butterfly
The Butterfly is a static stretching exercise, which focuses on improving flexibility of hip adductor musculature, reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Sit down, abduct hips, flex knees, and move feet together Place hands on top of the knees and slowly push...
Static Stretching: Seated V-Stance
The Seated V-Stance is a static stretching exercise, which focuses on improving flexibility of knee flexor and trunk extensor musculature, reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Sit down and abduct hips to a “V” with knees extended Lean forward with upper body...
Dynamic Stretching: Cross-Over Lunge with Heel Reach
The Cross-Over Lunge with Heel Reaches is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Stand up straight with feet shoulder-width apart Perform a cross-over move; right leg crosses over behind the left foot, stepping into a lunge while arms...
Dynamic Stretching: Forward Lunge and Ankle Reach
The Forward Lunge & Ankle Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Look forward at all times Take a large step out with the left leg Drop right knee towards the ground in a controlled fashion until...
Dynamic Stretching: Lunge and Overhead Reach
The Lunge & Overhead Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Look forward at all times Take a large step out with the leading leg Drop trailing knee towards the ground in a controlled fashion until both...
Dynamic Stretching: Lunge and Twist
The Lunge & Twist is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Take a large step out with the leading leg Drop trailing knee towards the ground in a controlled fashion until both knees are at 90˚ Rotate the...
Dynamic Stretching: Bilateral Lunge with Trunk Rotation
The Bilateral Lunge with Trunk Rotation is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability, utilizing no equipment. Description Stand straight with feet close together Step sideways with the left foot and bend the left knee until left knee is at 90˚ and right...
