Patellofemoral mobes
Patellofemoral mobilisation is a patellar stretch. Teaching point: Note: This will help to keep your patellofemoral joint mobile with correct patella tracking.
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A Lock At Wall
The Leaning Tower exercise, also known as ‘A’ Lock, is performed against a wall, enhancing balance and hip strength by maintaining a high knee position,
Bent Knee Hamstring Stretch
Bent knee hamstring stretches target the lower hamstring muscle fibres closer to the knee, rather than the upper fibres nearer the hip. This makes them
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Static Hamstring Stretch
The static hamstring stretch stretches the hamstring muscles with minimal or no movement. It forms part of our hamstring strain rehabilitation program. You can perform
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Box Jump To Outside Leg
A box jump to the outside leg, focusing on movement control, progresses from basic plyometrics. It bridges the gap between initial strengthening and sports-specific training.
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Box Jump To Inside Leg
A box jump to the inside leg, focusing on movement control, progresses from basic plyometrics. It bridges the gap between initial strengthening and sports-specific training.
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Forward T
The forward T is a movement control exercise that progresses from a basic single-leg stand. It is good for ankle and knee stability, bridging the
Single Leg Stand
A single-leg stand, balancing on one leg, is a movement control exercise good for the ankle and knee; have arms by the chest or out
Gym Ball Bridge
The gym ball bridge with double leg is a movement control exercise. It progresses from a standard bridge, enhancing core stability. Teaching point: Double leg
A Skip Lateral
A skip drill in a lateral or sideways direction progresses on from the lateral A march drill. It is a more functional or sports-specific rehab
A Skip Linear
A skip drill in a linear direction progresses on from the A march drill. It is a more functional or sports specific rehab exercise, bridging
Lateral Ankling Drills
Lateral ankling drills work the ankle joint in a more functional, sports specific way. Similar to linear ankling drills only sideays, not forwards. Teaching Points:
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Linear Ankling Drills
Linear ankling drills aim to generate and absorb force through the ankle joint. Similar to Lateral ankling drills, they form part of a number of
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