Name: Playbook - Jess Racz - Single Leg Balance & Landing Warm Up
Uploaded: 2022-10-23T02:18:11.180Z
Duration: 25 min
Description: Single Leg Balance & Landing Warm Up

Improve your single balance and body control to reduce the risk of injuries and also work on your landing as majority of injuries happen because we haven’t been taught how to land!

If you don’t have a resistance band, all good! Just go without! If you don’t have cones, you can use any sort of target to replace them with 

Forward cone, side cone of the left, side cone on the R = 1 rep 
Complete 3 reps on each side

3 Way RDL with Big Toe Distraction

Can use bumper plate, dumbbell, basketball etc 
5 each direction

Single Leg Balance Around the Worlds

Medicine ball should slam to the ground as soon as your foot touches 
Use medicine ball between 6#-12#
If you don’t have a medicine ball, you can go without!
Complete even amount of reps on both sides

MB Slam Euro Step

Can use bumper plate as a substitute for dumbbells, go to a height your comfortable with, & use support to hold onto if balance is a limiter 

8 reps each side

Skater Squat Counterbalance

Most of the time in sport we won’t be able to “stick” our landings. It’s important to train our body to spring back up when we do land. 

Make sure we land in a 1-2 step fashion (landing with the L, then bringing the R foot down right after & vice versa on the other side) 

Complete 3 reps on each side

1-2 Rotational Landing with Spring

It’s important to get comfortable with falling & knowing when to bail after jumping. Make sure you land in a 1-2 step fashion (landing R, L & then landing L-R) 

Complete 3 on each side with the fall

1-2 Backward Landing with Fall

Single Leg Balance & Landing Warm Up

Nice! Really need to work on my hips and hip flexors

Armando

Berthlley Despacho

Hip Mobility Health

Used it today morning 🌄 after my morning workouts. Love it

Collins

Hip Mobility Health #2

Hip and T-Spine Mobility

Adductor / Abductor Hip Health Pre-Training Prep

Eddy

Amazing 💯 i was stiff and now i feel much better in my hips

Single Leg Balance & Landing Warm Up

More workouts from Jess Racz