Optimal Movement Therapy

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Week 8 Football Performance

Up and Over

22s

With a bench or box, place your lead foot on the surface and press down firmly exploding upwards and landing with both feet on the opposite side. 20x both legs.

Up Next in Day 5

  • High Knee Steps
    00:21
    High Knee Steps

    High Knee Steps

    With a bench or box as quickly as possible tap one foot to the top of the box and then alternate. 60 sec.

  • Nordic EXT.
    00:15
    Nordic EXT.

    Nordic EXT.

    With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.

  • Isolated Plantar FLEX.
    00:17
    Isolated Plantar FLEX.

    Isolated Plantar FLEX.

    Perform by standing on one leg going all the way down and up. 25x on both sides.

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