Exercise | Instructions/Cues |
---|---|
Double-leg squat | 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. |
Single-leg squat | 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. |