Side to Side Hip Swing

Difficulty Level :  Beginner  

Muscle Group(s) :  Legs , Adductors, Abductors

Benefits :

Increase tri planar movement of the ankle complex also helps communication of knee, hip, spine

Pre-Requisites :

You should not present with any lower back pain.

Preparation :

You should be in a relaxed upright position

Movement :

Stabilize the body by placing hands against wall.

Raise knee to 90 degrees and gently swing from side to side.

You should feel the foot pronate (going out-wards) and supinate

 Butt Kicks

Difficulty Level :  Intermediate 

Muscle Group(s) :  Legs , Hips and Glutes, Quadriceps, Hamstrings

Benefits :

This exercise provides great functional, reactive, dynamic neuromuscular efficiency.

This exercise works on RATE of force production, in a multiplanar environment.

Pre-Requisites :

You must know how to land appropriately.

Since this is a more advanced progression in the neuromuscular training continuum, ensure that you can do 10 sit-ups without straining. This will help the assessment of developed good core strength, good inner / outer unit integration.

 Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

· Start in a squat position.

· Explosively extend the legs, simultaneously swinging the arms overhead.

· Once in the air, dorsiflex (pointing feet) the ankles and kick the heels to the butt.

· Land on the toes, and then heels.

Absorb force with triple flexion(at hips, knees, and ankles).

  Hip-Hop Pattern 

Difficulty Level : 

Intermediate to Advanced 

Muscle Group(s) :  Total Body

Benefits :

This exercise is an excellent way to increase foot speed.

Athletes such as sprinters, American football player, Soccer) players, all racket sports, and/or any individual that performs activities with quick direction changes will greatly benefit from this exercise.

Pre-Requisites :

You must have dynamic joint stabilization, a fair amount of eccentric neuromuscular control without compensation throughout the kinetic chain.

You must know how to land appropriately.

You will benefit on knowing how to do exercises at ‘speed ladder’ drills before trying this exercise

Preparation :

· Maintain good posture throughout the exercise with shoulder blades retracted and depressed, and good stability through the abdominal complex.

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

· This exercise involves quick footwork movements using floor targets

· You must arrange the floor targets as shown – 2, then 1, then 2, as you look forward

· The targets must be a comfortable stride length apart for the client (and not any longer)

· The idea is to stand on the 2 targets at the base of the floor targets

· Jump to feet together in the 1 middle target and feet apart forward to the 2 top floor targets (as shown)

· Either turn around 180° and perform the same pattern back again OR reverse the action and hop backwards through the targets (if client is more advanced)

· Pay close attention to the video link to see the dynamics of the pattern

· The client / athlete can be timed to see how many they can do in a given time

STOP the exercise if you notice any of the following feelings: lazy foot patterning, loss of balance, pain of any sort, rolling of ankles, dizziness, shortness of breath, and / or numbness in the arm.