Lunge with theraband
work on knee stability
work on knee stability
practice your landing technique when jumping
loosen your hips and torso
Steph Catley into
Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up.
This exercise aims to improve the rotation range of you thoracic spine.
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