1. Wall Squat Heel Raise
-Get positioned into a wall squat against a wall - feet shoulder width apart, toes pointing forward.
-Make sure your back is flat against the wall at all times
-Slowly lower yourself into a wall squat - try to lower yourself so your thighs are parallel to the floor
-Slowly raise your heels - you will feel the muscles working in your calves to keep yourself upright
-Be in control as your raise your heels up and down
-Repeat 3 SETS OF 10
2. Creeper March
-Standing tall, slowly bend both your knees slightly
-Keeping your knees bent, raise your heels off the ground
-Walk across the room/court , maintaining this position
-You should feel the muscles in your calves working to keep yourself upright
-The weight should be on the balls of your feet
-Repeat 5-6 lengths of your room , or 3 sets of 20 steps
Here’s a new series focusing on hip mobility + the ability to use our footwork to our advantage to play defense!
Wall Turns - 3 x 5 Reps L/R
Normal Hip Turns - 3x 5 Reps L/R
Cone Hip Turns - 3x 5 Reps L/R
Master the beginner exercises FIRST before attempting these.
Do each of these exercises, 3 sets of 10.
1. Toe Spreading Standing
-Make sure your heels are on the ground the entire time
-Spread your toes a part from each other as far as you can.
2. Double Leg Woodpecker
-This is a CONTROL exer...
Wall Pogos - 3 Sets of 30 Seconds each set. Focus on staying on the ball of the foot.
Split Squats - 3 sets of 8 reps. Focus on putting the weight on the lead (front leg).
Ham Walks - 3 sets of 6 reps. Remember, take 4 small steps forward and 4 small steps back. That’s equivalent to 1 rep.
