Videos

2-Foot Forward Hop

AGILITY
Jump back and fourth over a line on the floor.
Stance should be solid and stable.
Continue for 20 seconds.

3-Step Deceleration

AGILITY & COORDINATION
Run for 15 meters and decelerate in 3 steps.
Continue in all directions for 40 seconds.

Around the clock

BALANCE
Balance on your toes, tap elevated toe around your body to various positions on a clock.
Maintain your balance.
Continue for 20 seconds.
Repeat on other leg.

Bridge

CORE STRENGTH
With band around knees, lift hips into bridge position.
Create tension by pulling you knees apart.
Hold the position for 40 seconds.

Clamshells

HIP STABILITY
With a band around your knees, touch heels together.
Resisting the tension of the band, slowly open and close knees.
20 repetitions.
Repeat on other side.

Front Plank

CORE STRENGTH
Elbows directly below shoulders.
Pull belly button to spine to create tension in the core.
Strong, square hip position.
Hold for 1 minute.

Single Leg Abduction

BALANCE & HIP STABILITY
With band around knees, balance on one leg.
Abduct leg in all directions.
Maintain a strong stable core and good posture.
Continue for 20 seconds.
Repeat on other side.

Monster Walk

HIP STABILITY
Band around knees.
In half squat position take half steps forward.
Weight in heels, toes point forward.
Perform for 20 meters.

Side Plank

CORE STRENGTH
Elbow directly below shoulders.
Maintain body alignment in a straight line.
Strong, square hip position.
Hold for 1 minute.
Repeat on other side.

Side Shuffle with Inside Hand Plant

AGILITY & COORDINATION
10 meter side shuffle.
Touch the ground with inside hand before changing direction.
Continue for 40 seconds.

Side Step with Band

HIP STABILITY
Band around knees.
In half squat position step sideways.
Weight in heels, toes point forward.
Ensure knee stays overtop of ankle.
Perform for 20 meters in both directions.

Single Leg Forward Hop

AGILITY
On one leg, jump back and fourth over a line on the floor.
Stabilize your knee.
Continue for 20 seconds.
Repeat on other leg.

Single Leg Halo

BALANCE
Balance on one leg, thigh of lifted leg should be parallel to floor.
Engage core to maintain balance and posture.
Rotate ball around head.
Continue for 20 seconds.
Switch legs and direction of rotation.
Continue for 20 seconds.
Repeat on other leg.

Single Leg Lateral Hop

AGILITY
On one leg, side to side over a line on the floor.
Stabilize your knee.
Continue for 20 seconds.
Repeat on other leg.

Static Lunge - Dump the bucket

STRENGTH & STABILITY
Hold split lunge position.
Using both arms dump an invisible bucket over opposite shoulder.
Perform 10 reps with bucket.
Switch legs and repeat 10 reps on opposite side.

2 Foot Lateral Hop

AGILITY
Jump side to side over a line on the floor.
Stance should be solid and stable.
Continue for 20 seconds.