Hip Flexor Stretch
Stretch the hip flexors.
Functional Warm-up - Activation
Purpose
While keeping a neutral spine, place one leg flat on the
ground while the other is place in a 90º position in front of the
Procedure body. Put your opposite arm straight up and make sure to
keep the back arched. Contract the glutes and the abdominal
wall to stretch the hip flexors. Hold the stretch for 15 sec.
Make sure to stand tall!
Reference
Points Arm must be straight overhead!
Glute Bridge
Purpose
Glute activation
(dormant glutes can make the hamstrings and lower back
compensate which can cause tight hip flexors, back
pain, knee pain etc.)
Back & heels on the floor. Knees bent at 90°. Curl your
toes up. Lift your hips by squeezing your glutes until
Procedure your body is straight from the knees to the shoulders.
Hold for 10 seconds, come back down and repeat.
Emphasis is on the glutes, not the hamstrings.
Do not hyperextend the lower back.
Reference
Points
Side Clam
Functional Warm-up - Activation
Purpose
Procedure
Activation of the gluteus medius which is used in hip abduction
and rotation.
Lying on your side with arm straight on the floor, keep both
knees bent and hips at 90º. While keeping both heels together
and the pelvis in the horizontal plane, open up the hips by
contracting the gluteus medius. Place hand on the glute to
make sure it is firing or place hand behind the back to avoid
any rotation of the body.
No over rotation of the body and the feet need to stay
together during the movement.
Reference
Points
Lying Psoas
Activation of the hip flexor muscles (psoas).
Purpose
Lying on your back, insert a hand under your lower back. Starting
with one side, bring the knee up to your chest until you feel
Procedure your lower back putting pressure on your hand. When this
occurs, bring the leg back to the starting position and repeat
the movement.
Keep the back arched.
Controlled movement is beneficial
Reference
Points
Functional Warm-up - Mobility and Flexibility
Wall Ankle Mobilization
Purpose
Promotes better mobility at the ankle joint which in turn
will create better stability in the subtalar joint (bottom of
the foot).
To initiate the movement, place both hands on the wall and stand
on one foot. While keeping the ankle flat on the ground, drive the
Procedure knee towards the wall.
Make sure to keep the ankle flat on the ground.
Adjust the distance between the front leg and the wall to allow
Reference adequate range of motion at the ankle joint.
Points
Walking Spiderman with Overhead Reach
Purpose
Stretch the hip flexors and hamstrings
Activate glutes and quadriceps
Thoracic spine extension and rotation
Step forward into a front lunge and put hand on the
inside of front foot. Bring both hands together and then
Procedure go into an overhead reach. Keep both feet facing forward
and your body balanced.
Extend and rotate the spine while staying balanced in the
lunge position.
Reference
Points
Toy Soldier Walk
Functional Warm-up - Mobility and Flexibility
Dynamic hamstring stretch and ankle stability.
Purpose
Initiate the movement by lifting the leg straight up in
the air and reach the toes with the opposite hand.
Procedure Alternate legs and arms as you are walking down
the court.
Make sure to keep your legs and arms straight as possible.
Take the time to do this movement correctly!
Reference
Points
Single Leg Romanian Deadlift
Purpose
Develop the posterior chain and enhancing balance
(Glutes, hamstrings and lower back)
Proprioception of the ankle is very important
Procedure
Lean forward while lifting the free leg to the rear in line
with the torso.
Try and maintain ankle stability and balance
Try and avoid any rotation of the torso which can be
a common error in first trying this exercise.
Reference Emphasize the glutes to regain starting posture
Points A stretch will be felt in the hamstring of the stationnary
leg.
Side to Side Lateral Lunges
Functional Warm-up - Shoulder Preparation
Stretch of the adductor and gluteus muscles.
Purpose
Start with both feet apart. Shift the body weight to one side
while keeping both feet pointing forward. Come back up to
Procedure the starting position and
As you go down to one side, move your hips back, as if you were
trying to touch your butt to the wall behind you.
Reference Keep the weight on your heels
Points Keep both feet facing forward.
Bent-over YT Retractions
To activate the muscles of the shoulder girdle to allow for long term
stability of the shoulder joint.
Purpose
Start in a bent over position with your back straight and arms straight
Procedure underneath the shoulders. For T's squeeze your shoulders together and lift
your arms out to your sides, making a T with your torso and arms. For Y's,
keep your arms straight and lift.
Don't shrug your shoulders upwards.
Squeeze your shoulder blades together, and pull your shoulders
Reference downwards.
Points
Lateral Overhead Skips
Functional Warm-up - Shoulder Preparation
To elevated body temperature and loosen up the shoulders
Purpose
Procedure
Do a jumping jack while moving laterally. Always facing the same
wall, repeat the movement in both lateral directions.
Hips and shoulders square, feet facing forward.
Touch your hands together at the top.
Reference
Points
Forward Skip + Arm Swing
To elevated body temperature and loosen up the shoulders
Purpose
Procedure
As you are skipping forward, swing the arms forward.
Repeat the movement but change the direction of the swing.
Face the direction you are moving in.
Keep shoulders and hips square.
Reference
Points
Bodyweight Squat
Critical in developing a technically correct and safe
squatting style.
Functional Warm-up - CNS Activation
Purpose
Brace the upper and lower back. Concentrate on sitting
back and placing the body weight on the heels. Keeps
Procedure the hands level with the shoulders. The ascent begins
by pushing the chest out, bringing the hips up and
forward. Push off the heels!
Make sure to squat to parallel or lower.
Knees should stay over the toes!
Reference
Points Knee tracking is very important!
Wide-outs
Purpose
Elevate body temperature and activate the central nervous
system.
Place hands behind your back, assume an athletic stance with your
Procedure knees slightly bent and hips back. Eyes should be facing forward and
back should be straight. Keep your weight on your toes. On the
coaches command move your feet close together and then out.
Maintain upright posture, move feet as fast as possible.
Stay on your toes.
Reference
Points