Glute Strength

• Bridge - aims to improve the coordinated efforts between the core and hips to support our body during jumping and landing activities. 
• Clamshells - aims to improve hip stability during lateral movements, reducing stress through the knees during jumping and landing activities. 

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Core Stability

• ​Plank - this exercise aims to emphasize core stability with a neutral spine, optimal shoulder positioning, and total body coordination.
• Beasthold - this exercise aims to coordinate core stabilization with dynamic upper and lower extremity movements.

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Anticipatory Control

• ​Bear Crawl - this movement emphasizing core stability through dynamic movements, coordinating upper and lower extremities to move simultaneously. 

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Ankle Mobility

• Calf Stretch - aims to lengthen the posterior musculature below the knee, improving ankle mobility., This improves range of motion and allows for further force absorption when landing after jumping. 
• Mobilization with Movement - Following ankle injuries, it is common to feel a range of motion restriction in the front/top of your foot as well as behind the Achilles. This exercise is meant to increase range of motion in a pain-free zone allowing for better jumping/landing mechanics.  

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T-Spine Mobility

• Open Books - this exercise is meant to increase rotational range of motion in our mid and low back. 

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Hip Mobility

• Mobilization with Movement - this stretch is meant to increase the pain-free range of motion in the hip capsule. This reduces stress through the hips, knees, and low back. 
• Pigeon Stretch- this stretch is meant to increase hip musculature range of motion - allowing better jumping/landing mechanics. 

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Internal Rotation

• ​Sleeper Stretch - this stretch is meant to relieve any tension or tightness in the posterior capsule of the shoulder.

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Shoulder Impingement

• Y's T's and I's - these exercises are meant to improve strength in the muscles surrounding your shoulder blade, relieving stress put through the rotator cuff. This is meant to be done with light weights, aiming to fatigue those muscles. 

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Balance / Proprioception

• Retro Cone Drill - this exercise is meant to improve single-leg balance as well as hip, knee, and ankle strength. ​

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Landing Mechanics

• Depth Drops - this exercise is meant to reinforce proper landing mechanics and body control.  Landing after a jump is when a large number of injuries happen. Increasing eccentric strength and using proper mechanics can reduce the likelihood of an injury occurring.