INJURY RESILIENCY EXERCISES

Injury resilience exercises to help athletic performance

ANKLE/CALF/KNEE SKIPS
calf raises
glute bridges (march, one leg, straight leg)
plank with forearm flexion-extension
bird dog/superhero
y-balance (ALP)
1 leg ground reaches
lateral hop and hold
squat landing
squat with toe raise
one leg squat landing
bench 1 leg squat sit
ITY
Plank walk-outs/ins
open/close gate
jog/run and stop
heel toe lunge forward and backwards
lateral plank bench, with leg raise level 2
box jumps
bounding
sprint and plant COD
ISOMETRIC knee extension hold
isometric shoulder extension against wall
resisted neck movements
shoulder set (retract and lower)
horizontal adduction shoulder stretch
side plank with shoulder rotation
bridge to sit with shoulder rotation
CARs (controlled articular rotations of the shoulder)
extended one arm alphabet/numbers tracing
shoulder retraction with circles
shoulder protraction/retraction

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