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Drill |
Description |
Reps |
Sets |
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Level 2 |
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| 1 |
One-legged squats: |
One-legged squats. Use no weight or just light weight. 25 each leg. |
25 |
2 |
| 2 |
Step-ups: |
Step-ups: on a stable chair or bench, step up onto one leg, balance for 5 seconds and then slowly and controlled go back down. 20 each leg (do them all for one leg, then the other leg-don't switch legs each rep.) |
20 |
2 |
| 3 |
Playing catch: |
Use a weighted basketball ball
Tennis ball, you could throw the ball off the wall if you don't have a partner. |
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| 4 |
See picture below |
Hold your right ankle behind you with your right hand, as if stretching the quad muscle. Slowly lean forward with your arm outstretched, hold the position for ten seconds, and then return to the start and switch legs. Goal: Ten stretches with each leg. |
10 |
1 |
| 5 |
Stretch |
Finish your workout by stretching each muscle group. Hold each stretch at least 30 seconds. |
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