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This article will feature 5 different phases of a dynamic basketball prehab warm up. The dynamic warm up will be broken up into dynamic mobility, glute activation, core activation, agility activation, and plyometric activation. Each of these 5 phases plays an important role in improving basketball performance.

The scapula is one of the least congruent joints in the body. There is no bony articulation between the scapula and the thorax. This is why the scapula can move so easily, essentially it is a free floating bone that can move into protraction/retraction, elevation/depression, anterior tilt/posterior tilt, internal/external rotation and upward/downward rotation. This video will help you visualize scapula movements. We can not change the structure of this scapulothoracic joint, ย however we can improve scapular control! Scapula position is almost fully determined by the pulling of muscle groups that attach onto the scapula. The scapula is the core of the upper body, ย this is where force ย comes in through and gets distributed out of. This article will demonstrate exercises that you can do on ย your own ย to ย improve your scapula control. ย 

Serratus Anterior, which is also known as the โ€œBig Swing Muscleโ€ or โ€œBoxerโ€™s muscleโ€ due to its effectiveness of protracting the scapula. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downward dogs, or handstands). Due to its large role in stabilizing the scapula, ย inadequate strength here is often the culprit of Scapula Winging.ย This article will demonstrate a few exercises to improve activation and control of this Scapula Stabilizer in open kinetic chain.

When it comes to performing pull-ups, whether itโ€™s accomplishing your first rep ever, or chasing a new PR, using proper form will make or break your success, and can help keep your body feeling good. The pull-up is a very technical exercise and is one that involves so much more than simply moving your body to and from the bar. While upper body strength matters, your entire body must work as a synchronized unit, and there are many components that will ensure you are performing pull-ups to your full potential.

This article will cover lateral ankle sprain advanced exercises & techniques. We have written a previous ankle prehab article on how to prehab your ankles and initially manage a lateral ankle sprain. However, how do you get the ankle back to 100%? What exercises should you include in the athlete's training sessions to best prepare them for returning to play? What can clinicians do hands-on to rehab and help support a lateral ankle sprain? Read more to find out!

If you have played ice hockey or soccer before you are probably familiar with tweaking your Groin (Adductor). A groin strain is an injury to the muscle-tendon unit of the adductor tendon or its insertion into the pubic bone. The reason groin strains are so common during hockey and soccer is that it requires such a strong eccentric contraction of the adductor musculature. Other sports that require twisting, turning, kicking, and sprinting including tennis, rugby, football (American), basketball, and running have also historically caused groin strains. ย This Article will give you actionable exercises on how to Prehab your Groin Strain.

If you're in any which way connected to the rehabilitation, sports medicine, or athletic performance worlds, you've probably heard the word "blood flow restriction" or "BFR" at some point. A growing body of evidence now supports the use of using blood flow restriction combined with low-load resistance training to enhance hypertrophic and strength responses in skeletal muscles. Blood flow restriction training utilizes the application of an inflatable pneumatic cuffย or wraps around a limb to limit the amount ofย blood flowย available to the exercising muscle. The goal is to fully occlude venous blood flow out of the exercising limb and restrict a certain percentage of blood flow into the exercising limb.ย 

Learn how to master Bulgarian split squats! Whether you call them BSS, rear leg elevated split squats, or rear leg elevated lunges - we are covering everything you need to know about this exercise including why you should do it, alignment, set-up, and variations!

The Bridge is a versatile exercise that can be used for developing great Gluteal muscle function.ย Individuals with back and hip pathologies are often taught to perform bridges in the hook-lying position, elevating the pelvis off the floor. This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip extensors. In addition, O'Sullivan et al. have demonstrated the bridges ability to enhance motor control of the lumbo-pelvic region. This article will help you Perfect Your Bridge!