The lateral step over is a simple drill you can do with step over agility bags; also known as step over dummies. The purpose of the lateral step over drill is to improve lateral quickness and agility.
It is advised to practice agility drills at half speed. Then once you are comfortable with the f...
The sprint shuffle (forward and backward) is a simple drill that can be performed with step over agility bags; also known as step over dummies. The purpose of the drill is to improve athletic quickness and agility. It also enhances your ability to quickly stop and change direction.
Between four a...
Begin by lying on the floor and positioning the arms in the desired position; for increased difficulty the arms can be positioned overhead with hands on the floor. Place the feet on each side of the Swiss ball and contract the abdominals to flatten the low back into the floor; do not allow the low ...
Begin by lying on a foam roller. Alternatively, you may use a half roller with the flat side up and rounded side down. Once the body is stable, slowly flex the right hip and reach with the left arm to touch the right foot. For this movement, the emphasis should be on the quality of movement with c...
Begin by sitting on Swiss ball and then walking out to a supine bridge position. The gluteal muscles should maintain consistent tension throughout the movement so that the body remains parallel from the knees to the shoulders. From the supine bridge position, forcefully contract the obliques and p...
The reverse hyperextension targets a number of posterior muscle groups, including the gluteus maximus, hamstrings, and lower back. This exercise is contraindicated for those with existing lower back pathologies.
A stability ball and weight bench is needed for this exercise.
Place the stability...
Begin by selecting a medicine ball (beginners 6 lbs.; advanced 10lbs). Assume a seated position on the floor with the knees bent and feet placed flat on the floor (as if doing a sit-up exercise). The feet may or may not be anchored during this movement. If a high speed is desired then the feet ca...
This exercise works the oblique muscles, which are located on each side of the abdomen (rectus abdominis). They are activated during trunk rotational movements. Dynamic torso rotations or "twists" are a great way to work not only the obliques, but also several muscles of the upper body and hips.
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