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Proprioception/stability/strength adaptation & Co-ordination
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Toe Clawing + Mid-foot Balance; Cadence Lift: 3sets x 45-60secs holds
Standing on both feet shift your weight forward so you are balancing on your mid foot heels hovering just off the ground; draw one of your heels up directly to your glutes and hold. You should maintain this position squeezing your hip flexor, hamstring and shin to feel them evenly working.[/vc_column_text][vc_column_text css=”.vc_custom_1497834273537{padding-right: 40px !important;padding-left: 40px !important;}”]
Standing 5 Step Broken Cycle: 1-3sets x 10 each leg (broken cycle) slow hold each step for a second
Standing side on to a wall, assume a mid-foot position on both feet and lift the leg closest to the wall into Cadence Lift; draw the heel straight up(1), extend your leg straight out in front (2), Bring the lifted straight leg down till the mid foot taps the ground directly next to the standing leg(3), then extend your hip straight out behind you(4), then flex the knee squeeze your heel to your butt(5) then finish back in position (1) Cadence lift – repeat 10 broken cycles each leg.[/vc_column_text][vc_column_text css=”.vc_custom_1497834313455{padding-right: 40px !important;padding-bottom: 20px !important;padding-left: 40px !important;}”]
Cadence Dead Leg Walking Drills: Straight leg/Aryan March & Cadence Lift: 3 x 10-20 of each drill, each leg
For each drill one leg needs to remain locked out and on the mid foot. The other leg will be lifted in the 2 different patterns and strike the ground directly next to the dead leg’s foot. Lift the dead leg forward of the working leg (very important!)
Straight leg/Aryan march; Single sided straight leg raise one leg with the knee fully extended out in front.
Cadence Lift; the heel directly up towards your butt then down, before lifting the dead leg forward of the working leg.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”10px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]
Double mid foot balance
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Single mid foot balance
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Cadence Lift Dead Leg Walk – ladder drill
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Cadence walking drill- single leg stiff leg Aryan march
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Cadence walking drill-single leg front lift
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Triple Ext BW Squat Jump
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Trip Ext Runners Split Squat to Jump
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