Movement Conditioning Program
Movement Conditioning Program Level 1- Isolated
Bretzel 2.0 o Start in sidelying o Each arm grabs the opposite leg Picture: Laying on left side; left arm grabs right leg; right arm grabs left leg o Top leg is pulled into flexion Stretch should be felt in the back of the thigh and buttock o Bottom leg is pulled into extension Stretch should be felt in the front of the hip and thigh o Facilitate rotation of the trunk Try to keep shoulder blades on the ground o Hold for 30 seconds
Lateral Trunk Rotations o Lay on back with hips and knee at 90O o Slowly lower the legs to one side o Return to center and repeat to the opposite side o Maintain tight core Focus on rotating trunk Keep shoulder blades on the ground o Perform for 30 sec- 1 minute with good form
Clam Shells o Start in sidelying position Legs slightly bent and knees touching o Lift top knee up while keeping feet together o Progress exercise by adding a resistance band around the thighs o Perform 15-30 reps with good form
Bridging o Lay on back with knees bent o Lift hip off the ground: Up for 5 sec Hold for 5 sec Down for 5 sec o Maintain tight core o Perform 5-8 reps with good form
Side Bridge o Start in sidelying position with knees bent at 90O Torso and thighs in straight line o Lift hips off the ground: Up for 5 sec Hold for 5 sec Down for 5 sec o Perform 5-8 reps with good form
Ankle o o o
Mobility Start in standing position with toe a distance from the wall Bend forward at ankle until knee touches the wall Progressively move foot away from the wall Still allow knee to make contact with the wall o Hold for 30 seconds
Hamstring/quad/hip flexor/calf stretch o Hamstring: Lie on back with opposite leg straight or bent Lift leg with knee straight Hold for 30 seconds Stretch should be felt in the back of the leg o Quad: While standing, pull leg up and hold ankle Knee bent and extend hip Hold for 30 seconds Stretch should be felt in the front of the thigh o Calf: Stand against a wall Toes pointed up against the wall Lean into the wall Hold for 30 seconds Stretch should be felt in the back of the lower leg o Iliopsoas: Start in the lunge position Lean forward to extend the hip Hold for 30 seconds Stretch should be felt in the front of the hip
Level 2- Integrated
Quadruped o Start in quadruped position with a neutral spine o Slowly lift opposite hand and leg while maintaining neutral spine Stop lifting BEFORE the neutral spine is lost o Bring arm and leg in towards belly button o Touch elbow and knee o Perform for 30 sec- 1 minute with good form
Plank/side-plank o Start on elbows and toes o Hold body in line without bringing hips up o Keep core tight o Side plank: Start on elbow/forearm and outside part of foot Keep body in line Keep core tight to prevent hips from falling out of line o Hold for 30 sec- 1 minute with good form
Nordic Hamstring o Start in tall-kneel position with partner holding ankles o Slowly lean forward Use hamstrings to slow the decent o Move down into a push up Use hamstrings to bring body back up o Perform with proper form and slow and controlled movement o Repeat until form breakdown/exhaustion
Half Kneel PNF Chop and Lift o Start in kneeling position with one leg up Back foot is up on the toes o Hold pole with top hand on same side as the front leg o Keep pole away from body Clasp hands together in no equipment available o Have partner push randomly in different directions with sudden changes o Keep core tight throughout the exercise o Perform for 30 sec- 1 minute with good form
Bear Crawls o Start on hands and knees Pick up knees and go up on toes o Keep hand flat on floor and back straight o As you move one hand forward: Move opposite leg as far forward as you can o Continue to crawl with core tight Forward Backward Sideways o Perform for 30 sec- 1 minute with good form
Level 3- Fundamental Movement
Clock Drill o Hold pole behind back with hand in contact with head and low back o Bend slightly on stance leg o Squat down while moving non-stance foot directly forward (12 o’clock) Return to original upright position Maintain single leg stance through entire sequence o Repeat process so non-stance foot points to each number on the clock (in order) Standing on left leg: Right foot points to 12, 1, 2, 3, 4, 5, 6, 7 Standing on right leg: Left foot points to 12, 11, 10, 9, 8, 7, 6, 5 o Maintain knee over 2nd toe to prevent valgus collapse o Number sequence above is one set o Perform 3-5 sets with good form
Squat o Start in the standing position with feet shoulder width apart o Hold hands above head to achieve thoracic extension o Squat keeping torso up and heels on ground Torso parallel with tibia (shin/lower leg) Thighs should go past parallel o Knee over 2nd toe to avoid valgus collapse o Perform 15-30 reps with good form
Lunge Progression o Start in standing position o Lunge forward keeping knee over 2nd toe o Progression: Use resistance band around waist, partner holds ends and pulls: Up and back = Assisted lunge Down and back = Resisted lunge o Perform 15-30 reps with good form
Walking Lunges o Start in the standing position o Lunge from one side to the other (court/field/room) o Gain control of balance after each step before continuing o Knee should come over second toe with each lunge o Perform 15-30 reps with good form
Monster Walks w/ T-Band o Start with band around feet o With knee bent in slight squat position, walk: Forward Backward Sideways o Always keep tension on the band o Keep toes facing forward o Perform for 30 sec-1 minute with good form
Single Leg Stance (chest pass/forward bend/figure 8/dribbling/kicking) o Start in single leg stance and hold hip and knee at 900 o Hold stance leg in good alignment and avoid valgus collapse o Progress to perform activities listed above o Keep core tight to help maintain balance o Perform for 30 sec-1 minute with good form
Single Leg Squat o Start in single leg stance o Squat while maintaining knee over 2nd toe o Avoid valgus collapse o Perform 5-8 reps with good form
Lateral Step Downs o Start with one foot on box Other foot in dorsiflexion (toes pointed up) off the box o Touch the heel to the floor lightly and come back up o Avoid valgus collapse of the knee Keep knee over 2nd toe o Perform 10-15 reps with good form
Single Leg Deadlift o Hold pole behind back with hand in contact with head and low back o Bend slightly on stance leg o Bend forward at the hips “Free” leg extends back and up o Keep spine neutral and pole on the back at all times o Perform 5-8 reps with good form
Cross o o o
Country Skiing Stand on one leg and let the opposite leg hand relaxed Bend hips/knees slightly on stance leg Flex/extend the knee of the stance leg Swing arms in opposite directions in the same rhythm o Avoid valgus collapse o Keep the pelvis facing forward o Perform for 30 sec-1 minute with good form
Level 4- Performance Enhancement Plyometrics
Squat Jumps o Start in a squat position o Jump straight up o Land softly in the squat position Avoid valgus collapse o Perform for 30 sec-1 minute with good form
Single Leg Hop and Hold o Start in a single leg stance position o Jump with enough force to leave ground o Land softly on balls of stance leg and bend knee o Perform for 30 sec-1 minute with good form
Vertical Jumps (double/single leg) o Double Leg: Start in squat position Jump straight up for height Land softly o Single Leg: Start in single leg stance Jump straight up for height Land softly on one leg with a bent knee o Perform for 30 sec-1 minute with good form
Tuck Jumps o Start in a squat position o Jump straight up while bringing knees to chest o Land softly in the squat position o Keep the trunk as upright as possible o Perform for 30 sec-1 minute with good form
Scissor Jumps “alternating split squats” o Start in a standing position o Jump into a lunge position o Jump straight upward and move the back leg forward and land in a lunge. o Continue to alternate legs throughout the exercise. o Perform for 30 sec-1 minute with good form
Box Jump (double/single leg) o start in standing position o lower into semi-squat position and jump off both legs onto box o Repeat this same process while jumping and landing on one leg o Perform for 30 sec-1 minute with good form
180* Jumps o Start in the standing position o Jump and turn 180° and land facing the opposite direction. o Landings should be soft and controlled. o Perform for 30 sec-1 minute with good form
Broad Jumps (double/single leg) o Start in the standing position o Jump forward as far as possible while maintaining proper form o Land softly and controlled in a squat position o Progress to single leg when able to land softly and controlled o Perform for 30 sec-1 minute with good form
Forward/backward Hops (over line or cone) o Start in the standing position o Jump forward and backward over line with knees slightly bent o Perform as quickly as possible landing softly on the balls of the feet. o Perform for 30 sec-1 minute with good form
4 Quadrant Hop Drill (over tape cross) o Begin standing in back left quadrant o jump quickly in a clockwise pattern from quadrant to quadrant o Make sure to jump on toes of feet o Progress to jumping in diagonal pattern o Perform for 30 sec-1 minute with good form
Lateral Hops o Start in the standing position o Jump side to side over the line with knees slightly bent o Perform as quickly as possible landing softly on the balls of the feet. o Perform for 30 sec-1 minute with good form
Agility
High Knee Skipping o Start in the standing position o Walk forward while bringing the hip and knee up to 90°. o As the knee comes up, go up on the toe of the stance leg o Alternate legs while walking forward. Each step should be controlled. o Perform for 30 sec-1 minute with good form
Backward Jog o Start in the standing position o Jog backwards picking up the knees to clear each foot o Perform for preset time or predetermined distance with good form
Shuttle Run o Start in the standing position o Sprint 40 yards o Turn and sprint back to the starting line o Perform 3-5 times with good form
Bounding (forward and lateral) o Forward: Start in a standing position Spring as high and far forward as possible while bringing the knee as high as possible Land softly on the ball of your foot with a slightly bent knee Continue forward. o Lateral: Start in the standing position Jump from side to side landing softly on the balls of the feet Maintain an athletic stance and an upright trunk Progress by increasing height, distance, or speed of jump. o Perform for preset time or predetermined distance with good form
Carioca o Side-step while alternating/crossing feet o Shoulders should stay square and rotation should come from the hips o Steps should be quick. o Perform for preset time or predetermined distance with good form
Cutting o Sprint in a zig-zag pattern o Focus on pushing off of the outside leg while avoiding valgus collapse of the stance leg o Use 3 steps to decelerate prior to cutting o Decelerating steps should be soft and controlled o Perform for preset time or predetermined distance with good form
Bretzel 2.0 o Start in sidelying o Each arm grabs the opposite leg Picture: Laying on left side; left arm grabs right leg; right arm grabs left leg o Top leg is pulled into flexion Stretch should be felt in the back of the thigh and buttock o Bottom leg is pulled into extension Stretch should be felt in the front of the hip and thigh o Facilitate rotation of the trunk Try to keep shoulder blades on the ground o Hold for 30 seconds
Lateral Trunk Rotations o Lay on back with hips and knee at 90O o Slowly lower the legs to one side o Return to center and repeat to the opposite side o Maintain tight core Focus on rotating trunk Keep shoulder blades on the ground o Perform for 30 sec- 1 minute with good form
Clam Shells o Start in sidelying position Legs slightly bent and knees touching o Lift top knee up while keeping feet together o Progress exercise by adding a resistance band around the thighs o Perform 15-30 reps with good form
Bridging o Lay on back with knees bent o Lift hip off the ground: Up for 5 sec Hold for 5 sec Down for 5 sec o Maintain tight core o Perform 5-8 reps with good form
Side Bridge o Start in sidelying position with knees bent at 90O Torso and thighs in straight line o Lift hips off the ground: Up for 5 sec Hold for 5 sec Down for 5 sec o Perform 5-8 reps with good form
Ankle o o o
Mobility Start in standing position with toe a distance from the wall Bend forward at ankle until knee touches the wall Progressively move foot away from the wall Still allow knee to make contact with the wall o Hold for 30 seconds
Hamstring/quad/hip flexor/calf stretch o Hamstring: Lie on back with opposite leg straight or bent Lift leg with knee straight Hold for 30 seconds Stretch should be felt in the back of the leg o Quad: While standing, pull leg up and hold ankle Knee bent and extend hip Hold for 30 seconds Stretch should be felt in the front of the thigh o Calf: Stand against a wall Toes pointed up against the wall Lean into the wall Hold for 30 seconds Stretch should be felt in the back of the lower leg o Iliopsoas: Start in the lunge position Lean forward to extend the hip Hold for 30 seconds Stretch should be felt in the front of the hip
Level 2- Integrated
Quadruped o Start in quadruped position with a neutral spine o Slowly lift opposite hand and leg while maintaining neutral spine Stop lifting BEFORE the neutral spine is lost o Bring arm and leg in towards belly button o Touch elbow and knee o Perform for 30 sec- 1 minute with good form
Plank/side-plank o Start on elbows and toes o Hold body in line without bringing hips up o Keep core tight o Side plank: Start on elbow/forearm and outside part of foot Keep body in line Keep core tight to prevent hips from falling out of line o Hold for 30 sec- 1 minute with good form
Nordic Hamstring o Start in tall-kneel position with partner holding ankles o Slowly lean forward Use hamstrings to slow the decent o Move down into a push up Use hamstrings to bring body back up o Perform with proper form and slow and controlled movement o Repeat until form breakdown/exhaustion
Half Kneel PNF Chop and Lift o Start in kneeling position with one leg up Back foot is up on the toes o Hold pole with top hand on same side as the front leg o Keep pole away from body Clasp hands together in no equipment available o Have partner push randomly in different directions with sudden changes o Keep core tight throughout the exercise o Perform for 30 sec- 1 minute with good form
Bear Crawls o Start on hands and knees Pick up knees and go up on toes o Keep hand flat on floor and back straight o As you move one hand forward: Move opposite leg as far forward as you can o Continue to crawl with core tight Forward Backward Sideways o Perform for 30 sec- 1 minute with good form
Level 3- Fundamental Movement
Clock Drill o Hold pole behind back with hand in contact with head and low back o Bend slightly on stance leg o Squat down while moving non-stance foot directly forward (12 o’clock) Return to original upright position Maintain single leg stance through entire sequence o Repeat process so non-stance foot points to each number on the clock (in order) Standing on left leg: Right foot points to 12, 1, 2, 3, 4, 5, 6, 7 Standing on right leg: Left foot points to 12, 11, 10, 9, 8, 7, 6, 5 o Maintain knee over 2nd toe to prevent valgus collapse o Number sequence above is one set o Perform 3-5 sets with good form
Squat o Start in the standing position with feet shoulder width apart o Hold hands above head to achieve thoracic extension o Squat keeping torso up and heels on ground Torso parallel with tibia (shin/lower leg) Thighs should go past parallel o Knee over 2nd toe to avoid valgus collapse o Perform 15-30 reps with good form
Lunge Progression o Start in standing position o Lunge forward keeping knee over 2nd toe o Progression: Use resistance band around waist, partner holds ends and pulls: Up and back = Assisted lunge Down and back = Resisted lunge o Perform 15-30 reps with good form
Walking Lunges o Start in the standing position o Lunge from one side to the other (court/field/room) o Gain control of balance after each step before continuing o Knee should come over second toe with each lunge o Perform 15-30 reps with good form
Monster Walks w/ T-Band o Start with band around feet o With knee bent in slight squat position, walk: Forward Backward Sideways o Always keep tension on the band o Keep toes facing forward o Perform for 30 sec-1 minute with good form
Single Leg Stance (chest pass/forward bend/figure 8/dribbling/kicking) o Start in single leg stance and hold hip and knee at 900 o Hold stance leg in good alignment and avoid valgus collapse o Progress to perform activities listed above o Keep core tight to help maintain balance o Perform for 30 sec-1 minute with good form
Single Leg Squat o Start in single leg stance o Squat while maintaining knee over 2nd toe o Avoid valgus collapse o Perform 5-8 reps with good form
Lateral Step Downs o Start with one foot on box Other foot in dorsiflexion (toes pointed up) off the box o Touch the heel to the floor lightly and come back up o Avoid valgus collapse of the knee Keep knee over 2nd toe o Perform 10-15 reps with good form
Single Leg Deadlift o Hold pole behind back with hand in contact with head and low back o Bend slightly on stance leg o Bend forward at the hips “Free” leg extends back and up o Keep spine neutral and pole on the back at all times o Perform 5-8 reps with good form
Cross o o o
Country Skiing Stand on one leg and let the opposite leg hand relaxed Bend hips/knees slightly on stance leg Flex/extend the knee of the stance leg Swing arms in opposite directions in the same rhythm o Avoid valgus collapse o Keep the pelvis facing forward o Perform for 30 sec-1 minute with good form
Level 4- Performance Enhancement Plyometrics
Squat Jumps o Start in a squat position o Jump straight up o Land softly in the squat position Avoid valgus collapse o Perform for 30 sec-1 minute with good form
Single Leg Hop and Hold o Start in a single leg stance position o Jump with enough force to leave ground o Land softly on balls of stance leg and bend knee o Perform for 30 sec-1 minute with good form
Vertical Jumps (double/single leg) o Double Leg: Start in squat position Jump straight up for height Land softly o Single Leg: Start in single leg stance Jump straight up for height Land softly on one leg with a bent knee o Perform for 30 sec-1 minute with good form
Tuck Jumps o Start in a squat position o Jump straight up while bringing knees to chest o Land softly in the squat position o Keep the trunk as upright as possible o Perform for 30 sec-1 minute with good form
Scissor Jumps “alternating split squats” o Start in a standing position o Jump into a lunge position o Jump straight upward and move the back leg forward and land in a lunge. o Continue to alternate legs throughout the exercise. o Perform for 30 sec-1 minute with good form
Box Jump (double/single leg) o start in standing position o lower into semi-squat position and jump off both legs onto box o Repeat this same process while jumping and landing on one leg o Perform for 30 sec-1 minute with good form
180* Jumps o Start in the standing position o Jump and turn 180° and land facing the opposite direction. o Landings should be soft and controlled. o Perform for 30 sec-1 minute with good form
Broad Jumps (double/single leg) o Start in the standing position o Jump forward as far as possible while maintaining proper form o Land softly and controlled in a squat position o Progress to single leg when able to land softly and controlled o Perform for 30 sec-1 minute with good form
Forward/backward Hops (over line or cone) o Start in the standing position o Jump forward and backward over line with knees slightly bent o Perform as quickly as possible landing softly on the balls of the feet. o Perform for 30 sec-1 minute with good form
4 Quadrant Hop Drill (over tape cross) o Begin standing in back left quadrant o jump quickly in a clockwise pattern from quadrant to quadrant o Make sure to jump on toes of feet o Progress to jumping in diagonal pattern o Perform for 30 sec-1 minute with good form
Lateral Hops o Start in the standing position o Jump side to side over the line with knees slightly bent o Perform as quickly as possible landing softly on the balls of the feet. o Perform for 30 sec-1 minute with good form
Agility
High Knee Skipping o Start in the standing position o Walk forward while bringing the hip and knee up to 90°. o As the knee comes up, go up on the toe of the stance leg o Alternate legs while walking forward. Each step should be controlled. o Perform for 30 sec-1 minute with good form
Backward Jog o Start in the standing position o Jog backwards picking up the knees to clear each foot o Perform for preset time or predetermined distance with good form
Shuttle Run o Start in the standing position o Sprint 40 yards o Turn and sprint back to the starting line o Perform 3-5 times with good form
Bounding (forward and lateral) o Forward: Start in a standing position Spring as high and far forward as possible while bringing the knee as high as possible Land softly on the ball of your foot with a slightly bent knee Continue forward. o Lateral: Start in the standing position Jump from side to side landing softly on the balls of the feet Maintain an athletic stance and an upright trunk Progress by increasing height, distance, or speed of jump. o Perform for preset time or predetermined distance with good form
Carioca o Side-step while alternating/crossing feet o Shoulders should stay square and rotation should come from the hips o Steps should be quick. o Perform for preset time or predetermined distance with good form
Cutting o Sprint in a zig-zag pattern o Focus on pushing off of the outside leg while avoiding valgus collapse of the stance leg o Use 3 steps to decelerate prior to cutting o Decelerating steps should be soft and controlled o Perform for preset time or predetermined distance with good form
