Floor/Field Stretches
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1 Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch (turn back leg out 90 ) *Start position* 1. Swing arms overhead 2. Swing arms over each shoulder as front knee drives forward 3D Piriformis Stretch 1. Forward, elbows close to body, hips level, back foot as far back as tolerated hold (x10-30 sec) 2. Elbows to right (x10-30 sec) 3. Elbows to left (x10-30 sec)
2 Floor/Field Stretches 3D Hamstring (hold sec. each position) Swing or reach arms to both sides x 5-10 each 3D Calves (10 sec. holds and/or 5-10 repetitions) 1. Heel flat 2. Weight shift side to side on hands w/heel flat
3 Mobility Circuit Mobility Lunges Arms Across Chest (5-10 ea) Hands Behind Head (5-10 ea) Mobility Lunges (Static Side Lunges) Arms Across Chest (5-10 ea way) Hands Behind Head (5-10ea way)
4 Mobility Circuit Spiderman ) Begin in a push-up position and bring the right foot to the outside of the right hand (make sure heel is flat) 2) Pause and slowly push hips down and side-to-side 3) Walk your hands forward, keeping the right foot in place and the left leg straight. Finish in the push-up position 4) Repeat with the left foot (5-10 times each side) Inchworm 1) Begin in a push up position and allow the hips to sink down (try not to let the thighs touch the ground) ) Keep your hands in place and inch your feet forward as far as you can while keeping your knees straight 3) Keep your feet in place and slowly walk your hands forward, back to the starting position (repeat 5-10 times)
5 Hip Drives 1) Place one foot on a box, chair, or bench 2) Swing arms overhead as you drive your knee forward 3) Side to Side - swing arms over the left and right shoulder as you drive your knee forward Groin drives Repeat same motions as hip drives with back foot turned out to 90 Hamstring Drives 1) Sit onto you back leg, keep your front leg straight and point your toes up 2) Reach straight towards your toes (x 5 reps) 3) Alternate reaches to each side and stand up tall between each rep (x 5 reps each)
6 IT Band Drives 3D Pendulums Use 5-8 Pound Dumbbell Sagittal Plane Frontal Plane Transverse Plane
7 Hip Excursion Sagittal Plane Single leg squat followed by with overhead reach with hip extension (straight hip/knee) Frontal Plane Reach directly to your side driving hip in opposite direction Transverse Plane Rotate trunk/chest both directions reaching at chest level *Start with opposite toe down for balance and progress to doing each exercise completely on one foot Pick up and Reach 1) Lunge forward and reach to knee level 2) Pull arm to shoulder while rotating 3) Reach arm to opposite back-diagonal position
8 Squat Reach Matrix (x 5 each direction) Squat with heels flat and reach in all 3 planes of motion Forward reach Side-to-side reaches Back-diagonal reaches Single Leg Toe Touch (SL tt) Squat Reach Matrix Forward reach Side-to-side reaches Back-diagonal reaches Lunge Reach Matrix Forward Lunge Side Lunge Back-Diagonal Lunge Balance Reach Matrix Balance/Squat on single leg while reaching opposite foot in all 3 planes of motion
9 Jump Matrix Starting Position (Return here after each directional Jump Forward Right and Left Back-Diagonal (Right and Left) Bowler Squats Teeter Totters
10 Reverse Golf Squats Squat w/ Rotation to the right Chest Press Squat w/ Rotation to the left Gunslingers Opposite Arm and Leg: Squat and Reach Forward Push Up Airplanes Standing X-Chops (Split Stance) Same-side rotation: Opposite-side rotation: 1) Starting Position 2) Finishing Position 1) Starting Position 2) Finishing Position Switch your feet in the stance and repeat both chopping motions Optional: Complete exercise with a squared stance (feet even with each other)
11 Ground Reach Matrix Starting Position Reach Out Reach Forward Reach Under Reach Over the Top Dumbbell Matrix Straight Up (Sagittal Plane) To side and up (Frontal Plane) Rotation reach/punch same side back and up (Transverse Plane Back) Rotation reach/punch across body and up (Transverse Plane Front) Repeat with each arm in each plane of motion
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