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: Sumo Squat
The Sumo Squat is a static stretching exercise, which focuses on improving flexibility, reducing the risk of injury and aids in the muscle recovery process. Description Move feet wider than shoulder-width Drop down into a (deep) squat, place elbows at the medial aspect of the knees (inside knees), and move palms of hands together; abduct...
Static Stretching: Supine Towel Hamstring
The Supine Towel Hamstring is a static stretching exercise, which focuses on improving flexibility of the posterior thigh and calves, reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Lay down flat in supine position (face up) with legs close together and toes pointing straight...
Static Stretching: Supine Knee to Chest
The Supine Knee to Chest is a static stretching exercise, which focuses on improving flexibility, reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Lay down in supine position (face up) and keep legs close together with toes pointing straight upwards Flex one hip to...
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: 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...
Strength and Conditioning: Resistance Training – Split Stance RDL
The Split Stance RDL is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, hip extensor strength, body control & coordination and flexibility. Description In neutral standing position, enter into a split-stance by extending one leg forward while the other legs remains in position The leg in front is slightly flexed,...
