- Shuttle run with forward/backward running
- Elapsed Time: 12 - 13 min
- Purpose: Increase dynamic stability of the ankle/knee/hip complex.
- Starting at the first cone,
- sprint forward to the second cone,
- run backward to the third cone,
- sprint forward to the fourth cone (etc.).
- Diagonal runs (3 passes)
- Elapsed Time: 13 - 14 min
- Purpose: To encourage proper technique/stabilization of the outside planted foot to deter the position from occurring.
- Face forward and run to the first cone on the left.
- Pivot off the left foot and run to the second cone.
- Now pivot off the right leg and continue onto the third cone.
- Make sure that the outside leg does not cave in.
- Keep a slight bend to the knee and make sure the knee stays over the ankle joint.
- Bounding run (44 yds)
- Elapsed Time: 14 - 15 min
- Purpose: To increase hip flexion strength/increase power/speed.
- Starting on the near sideline, run to the far side with knees up toward chest.
- Bring your knees up high.
- Land on the ball of your foot with a slight bend at the knee and a straight hip. Increase the distance as this exercise gets easier.
Next page > Phase 6 Cool Down
