1. Load and Shift
-Start with hands against the wall at shoulder height
-Slowly bend your hip, knee and ankle to "load" your leg
-Explosively push away into the wall and reach triple extension position --> hip, knee, and big toe is extended.
-Your heel should be slightly off the ground
-Progression: Add a small hop once you have exploded, staying in control throughout
2. Load and Shift Sideways
-Start with your hand against a wall at shoulder height
-With the leg closest to the wall, step BEHIND the other leg and slightly to the side
-Slowly bend your hip, knee and ankle to "load" the leg
-Explosively push into the wall and reach triple extension position --> hip, knee and the big toe is extended
-Your heel should be lifting up/you are on your toes
-You should feel the side of your hip working hard to push into the wall
-Adjust how far away from the wall you stand to make sure it feels natural
In order to properly train, we have to make sure we’re physically prepared first. Use this full-body warm-up before games, practices, or workouts to ensure you’re ready to perform and to help avoid injury.
The most neglected part of every training program is the foot & ankle complex. Watch this video & follow along with these exercises to help develop & strengthen the most important complex in the body; the foot and the ankle complex.
These are beginner exercises targeting the strength and mobility of your calves and Achilles tendon.
1. Dynamic Calf Stretch - Knee Straight
-Keep back leg straight - this is the leg that is feeling the stretch
-Your front leg should be slightly bent
-Keep both heels on the ground at ALL times
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