While bending your knees, point your knees toward the cones and pretend you are going to sit on a chair while keeping a ball between your knees|
Notes: Cones positioned in line with neutral knee positions.
|Walking lunge||While pretending you have a plank on your back, point your knee toward an imaginary point in front of you.|
Stand on one leg and reach slowly toward the cone with your knee while bending your knee.|
Notes: Cone positioned in line with neutral knee position.
|Double-leg drop jump||
Jump down from the box, land on the markers on the floor, and point your toes and knees toward the cones.|
Notes: Cones positioned in line with neutral knee positions; 30 cm high box.
|Single-leg stance, unstable surface||
Keep the bar horizontal.|
Notes: Athlete held bar in front of them during exercise.
|Single-leg countermovement jump||
Jump as high as you can and touch the hanging ball.|
Notes: Ball included as overhead goal; height adjusted for each athlete.
|Horizontal bound||Push against the ground as forcefully as possible.|
|Single-leg standing long jump||
Try to jump past the line.|
Notes: Target line provided; distance adjusted for each athlete.