Name: Playbook - Mo Ali - W1/D4 Beyond the ball workout 4
Uploaded: 2021-03-06T04:31:46.767Z
Duration: 40 min
Description: W1/D4 Beyond the ball workout 4

Single leg kneeling squat jump was too hard maybe alternative easier options should be given

Clara

Great balance & stability drills in today’s circuit. Today’s host is former pro player from Thailand & USA Glenn Van Geldorp.

Perform all 10 drills with 30 seconds rest in between.

Place 3 cones in a triangle. Hop from one cone to the other quick and sharp.

3 cone drill

Start on your knees. Try to hop up onto your feet from that position.

Knee jumps

Squat down and jump up quickly with a steady landing.

Squat jumps

Sit down on the floor with one knee bent and one leg straight out in the air. Raise your bottom up and down. Switch feet after 20 seconds.

One leg glute raises

Start standing up with one knee bent and hand in the running position. Squat down and explosively jump up with a steady landing. Do 15 seconds left foot and 15 seconds right foot.

One leg squat hops

Start with one leg up, put it down and hop to the other side of the cone. Quickly jump forward into a squat after that.

L jumps

Place an object around 30-40cm high. Sit down on the ground. Keeping your leg straight bring it over and back over the object. Do 30 seconds left foot and 30 seconds right foot.

Seated leg overs

Start on your knees. Jump up land on one leg and quickly hop up again. Alternate legs each time.

One leg knee jumps

Sit up and down balancing only on one leg.

Single leg squats

Use something that rolls like a ball or foam roller. Place your feet on it while laying down. Bring your feet toward you and back down working the glutes.

Glute rolls

Beyond the ball circuit 4

W1/D4 Beyond the ball workout 4

Recovering from a torn ACL. Great way to get back into it after completing physical therapy

W1/D4 Beyond the ball workout 4

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