Female stability training exercises

The purpose of these exercises are to increase hip, knee, and leg strength / mobility. Start off by picking one Exercise from each of the five exercise categories, two from the Recovery category, and do them daily. As you get stronger, do two exercises from each category daily and then continue to increase from there. Athletes can receive the equipment highlighted in these exercises by signing up for an Acceleration program at a participating Athletic Republic training center.    

mini band

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Squats x 15 Reps

Instructions: Place band around both knees. Maintain an athletic position, feet shoulder width apart with knees flexed, chest and eyes up, and weight on the balls of your feet.

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Lateral Shuffle x 10 steps (each direction)

Instructions: Place band around both knees. Maintain an athletic position, feet shoulder width apart with knees flexed, chest and eyes up, and weight on the balls of your feet.

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Monster Walks x 10 steps (forward and backward)

Instructions: Place band around both knees. Maintain an athletic position, feet shoulder width apart with knees flexed, chest and eyes up, and weight on the balls of your feet.

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JUMP SQUATS X 10 REPS

Instructions: Place band around both knees. Maintain an athletic position, feet shoulder width apart with knees flexed, chest and eyes up, and weight on the balls of your feet.

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hip flexion X 10 REPS (each leg)

Instructions: Place band around ankles while standing. 

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half Moons X 10 REPS (each leg, front to back is one rep)

Instructions: Place band around ankles while standing. 


balance disc

Instructions: Stand in an athletic position on the balance disc (rough side up) with weight on the balls of your feet.

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Single leg balance x 15 reps (each leg)

Advance by not letting the other leg touch the ground (close eyes to advance further).

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pistol SQUATS X 10 REPS

Start with one hand on chair or wall.

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Single leg balance with ball toss X 15 catches

 
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jump Off Two Feet / land one foot on disc

Start small and be sure to stick landing.

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Single leg rdl X 10 REPS


covered cord with handle

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Anti-Rotation Press X 10 REPS (each direction)

Instructions: Close one handle in a door. 

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reverse crunch with upper body stability X 20 REPS

Instructions: Wrap cord around a bed or table leg (and grab both hand grips while laying on back).

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mule kicks x 15 reps

Instructions: While on your knees, hold the hand grips on the floor with each hand and place the right foot mid way on the band (repeat with left side).

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High to Low Chops X 10 REPS (each direction)

Instructions: Close one handle in a door.

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Superman's with upper body stability x 30 (hold)

Instructions: Wrap cord around a bed or table leg (and grab both hand grips while laying on back).

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Low to High Chops X 10 REPS (each direction)

Instructions: Close one handle in a door.

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glute extensions x 15 reps

Instructions: While on your knees, hold the hand grips on the floor with each hand and place the right foot mid way on the band (repeat with left side). 


strength exercises

Instructions: Do 10 reps (or 10 on each side) for each exercise. No equipment needed.

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single leg glute bridge

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fire hydrants

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hip drops (using chair or bench)

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heel raisers (using stairs)

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single leg step ups 

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walking lunges

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side laying clams (with or without mini band)

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lateral lunges

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side laying leg raises

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reverse lunge to knee drive

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seated quad contraction with leg lifted

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split squats


plyometric exercises

Instructions: Put rolled up towel on the ground. Do each exercise in controlled form for :20 seconds on the balls of your feet. No equipment needed. 

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Side to side lateral jumps (over towel)

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side to side alternating quick steps (keep weaker side in back)

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forward to back jumps (over towel)

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Sprint striders (using chair or stair)

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forward to back alternating quick steps

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bunny hops (up stairs)


recovery - massage ball

The purpose of recovery exercises are to improve range of motion and attack a tight muscle group. 

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calf roll

Instructions: Place ball on block or slightly elevated surface in seated position. Place calf on massage ball, using hands and opposite leg to press muscle into ball and gently roll muscle over ball.  

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piriformis roll

Instructions: Sit flat on the ground with one knee bent and press ball into Piriformis on bent knee side. Gently roll hips around massage ball. 

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Tibialis anterior roll

Instructions: Press ball in between muscle and bone, roll ball around and relax ankle. Perform 4 - 6 ankle rolls each direction. 

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hamstring roll

Instructions: Sit on hard chair or bench and place ball in the belly of muscle. Roll leg around ball relaxing hamstrings.