Video Tag
ankle sprain
Elevated Suitcase Lift - Dumbbell, Step
HOW : Place a dumbbell on an elevated surface. Stand next to the dumbbell in an athletic position with your feet shoulder width apart and your toes pointed forward. Squat down keeping your chest up, hinging slightly at the hips, and bending your knees. At...
Heel Raise Isometric - Knee Bent, Into Wall
HOW : Place a foam pad on a wall at knee height. Lean into the pad with one knee as you perform a heel raise. Try to push into the pad as if you were driving your knee into the wall with your heel up....
Heel Raise Isometrics - Knee Bent, Alternating, Wall Supported
HOW : Start by placing both hands on a wall for support. Lift your heels off the ground on both feet and then bend both of your knees. Holding your heels up, shift your body weight onto one foot. Alternate shifting your weight back and...
Heel Raise Isometrics - Alternating, Wall Supported
HOW : Stand in front of a wall and bring your hands up and place them on the wall for support. Raise both of your heels up. Shift your weight from one foot to the other while staying in the heel raised position. FEEL :...
Forward Bounding - Continuous
HOW : Start in a standing athletic position. Shift your bodyweight to one side, then jump forward and land on the opposite foot. Land softly and by bending at your hips, knee, and ankle slightly.by performing a small squat on the landing leg. Stay strong...
Shin Soft Tissue Mobilization - Foam Roller
HOW : Start on all fours. Place the foam roller underneath your shin. Roll up down for the muscle on the outside of your shin bone. FEEL : You should feel a massage for the muscle on the outside of your shin bone in the...
Bulgarian Split Squat - Heel Raise
HOW : Face away from an elevated surface. Place one foot behind you with your toes on the elevated surface. Squat down on the front leg keeping your weight centered on the front leg. Push up with the front leg back into the standing position,...
Diagonal Bound - Continuous
HOW : Start in an athletic position. Shift your weight to one side. Jump off of that leg in a diagonal motion going forward. Land softly with the opposite leg. Stay strong in the hip, knee, and ankle as you land. Then, rapidly push off...
Posterior Lunge To Single Leg Balance
HOW: Step back with one leg. Keeping your weight on your front leg, drive into the ground and push yourself back up into a single leg balance position. FEEL: Feel your glutes and your quads of your front leg working. COMPENSATION: Don’t push with your...
Lateral Load And Lift
HOW: Start one hand against a wall. Push into the wall with your hip, knee, and ankle. This is your starting position. Slowly bend your hip, knee, and ankle to “load” your leg. Then, explosively push away into the wall. FEEL: You should feel the...