Name: Playbook - Jalen Williams - Isometric Pregame/Recovery Routine
Uploaded: 2023-03-21T08:57:23.338Z
Duration: 40 min
Description: Isometric Pregame/Recovery Routine

these isometric exercises are amazing for the muscle fiber recruitment and tendon health as for long term health and a short term analgesic effect to soothe knee pain/soreness before a game or workout.

the proper way to warmup. dynamic stretching is proven to be more beneficial to athletic movements than static stretching which could potentially increase risk of injury.

light jog

quad stretch

knee hugs

lateral full lunge

stretches hip flexors and upper quads as well as challenges ankle mobility

forward full lunge

pigeon stretch

hamstring stretch

step overs

backwards step overs

high knees

butt kicks

DYNAMIC STRETCH WARMUP

stack weight enough to challenge you but at pain free level. 

hold position at 45-60 degree level for 3 sets of 15-30 second holds

single leg extension iso hold

stack enough weight to challenge but ALWAYS work at pain free level. better to be to light than too heavy

hold 90 degree angle 3 sets 15-30 secs

hamstring curl iso hold

stack weight enough to challenge but work at pain free level

push through the toe and hold for 15 seconds 3 sets

seated calf raise iso hold

wrap a thick resistance band around back of knee and sit back in chair

hold this position for 30-45 seconds 3 sets

resistance band wall sit

try to mimic the low point in your jump motion and get in that position under the bar

find a stable immovable rack and push through as hard as possible for 7-10 seconds 3 sets

this really recruits all muscle fibers and activates the leg muscles through the foot as well as your core and upper body

Isometric Pregame/Recovery Routine

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