Video Tag
calves
Single Leg Triple Hop Assessment
This is a great assessment to look at your single leg power and control. Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your...
Side Hop Test
HOW : Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each tape line for 30 seconds. The rep is only counted when the foot clears the...
Seated Heel Raise - Bilateral, Weighted
HOW : Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top...
Tandem Balance - Eyes Closed
HOW : Start in a standing position. Place one foot’s heel in front of the other foot’s toes. Put your hands on your hips and get to a balanced feeling. Close your eyes and try to maintain that position for as long as prescribed. FEEL...
Single Leg Squat - Heel Raise
HOW : Shift your weight to one leg. Bend that knee and hinge forward at the waist to perform a single leg squat. Go as low as you can and then push into the ground to return to the starting position. At the top of...
Unilateral Farmer Carry - Kettlebell
HOW : Grab onto a kettlebell with one hand in standing position. Hold the weight at the same height of the opposite shoulder. Use your core muscles to stay standing straight with appropriate core engagement.. Walk forwards and backwards for the prescribed amount while maintaining...
Single Leg Heel Raise Lift Off
HOW : Place an object on the ground that you can elevate your heels on. Stand near a wall, chair, or have a stick handy to help with your balance. Place both of your heels on the object, shift your weight to one leg. While...
Farmer Carry - Dumbbell, On Toes
HOW: Stand up tall with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and shift your weight forward towards your toes. Take slow, controlled, and quiet steps one at a time. Your heels should never contact...
Curtsey Step Down To Single Leg Balance
HOW : Place a step on the ground. While standing on the step, step down with one leg crossing behind the leg on the step in a diagonal motion. Reach in that diagonal plane for as far as you can reach while maintaining the other...
Bridge - Heel Raise
HOW : Begin by lying on your back with your knees bent up and your feet flat on the ground about shoulder width apart. Push into the ground with your feet lifting your hips as high as you can flexing your glutes and engaging your...