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injuries
Therapeutic exercises
Stationary biking for easy motion
Progressive agility and trunk stabilization
o Low-to-moderate-intensity side stepping
o Low-to-moderate-intensity grapevine stepping
o Low-to-moderate-intensity boxer shuffle
o Single-leg stance, eyes open and eyes closed
o Prone abdominal bridge
o Supine extension bridge
o Side bridge, performed on each side
Therapeutic exercises
Progressive agility and trunk stabilization
o Moderate-to-high-intensity side stepping
o Moderate-to-high-intensity grapevine stepping
o Moderate-to-high-intensity boxer shuffle
o Single-leg windmill touches
o Supine extension bridge walk outs
o Push-up stabilization with trunk rotation
o Side plank stabilization with trunk rotation
o Fast feet in place
o High-to-low and low-to-high wood chops
o Progressive balance training (balance board/unstable surface)
Eccentric resistance training
o Supine extension bridge bilateral heel slides
o Modified single-leg chair bridge
o The Diver75,76
o The Glider75,76
Therapeutic exercises
Emphasize agility involving quick direction changes and sport-specific drills
with technique training
Progressive agility and trunk stabilization
o Side shuffle
o Carioca
o Boxer shuffle
o A skips
o B skips
o Forward and backward accelerations
o Repetitive hop for distance
o Single-limb windmill touches with dumbbells (Fig. 1)
o Single-limb dead lift
o Single-limb dumbbell hang clean (Fig. 2)
o Lunge walk with trunk rotation and opposite hand dumbbell toe touch
o T-lift lunge walk (Fig. 3)
Eccentric resistance training
o Forward and backward running with anterior directed resistance band
at waist
o Forward and backward fast feet with anterior directed resistance band
at ankles (Fig. 4)
o Single-leg chair bridge
o Modified Nordic curls with resistance cables to facilitate greater range
of motion (ROM) (Fig. 5)
Fig. 1: Single-limb windmill touches with dumbbells: begin in (A) single-limb stance
position with dumbbells overhead and (B) perform windmill motion under control
with touching dumbbell near floor, (B) powerfully extend through the hips, knees, and
ankles, driving the dumbbell upward, “catching it” at shoulder height in a slight squat
Fig. 3: T-lift lunge walk: begin by (A) stepping into a forward lunge position, (B) lift
one leg off of the ground while maintaining a level pelvis, (C) follow through, and
(D) step through with the same leg to an opposite sided forward lunge position.
Fig. 4: Forward and backward fast feet with anterior directed resistance band at
ankles: move the involved limb backward, then the uninvolved limb backward, then
the involved limb forward, and finally the uninvolved limb forward; repeat the same
Fig. 5: Modified nordic curls with assistance: begin in (A) tall kneeling position, (B)
slowly and under control lower trunk forward without flexing at the hip or arching the
low back until (C) maximum motion occurs; return to starting position using push