Single Leg Proprioceptive Neuromuscular Facilitation (PNF) with Hip
Flexion:
Level I:
Standing on your right foot, reach across mid-line with the left hand
while flexing and slightly rotating at the hips allowing you to reach toward the right
knee. Only reach as far as you are able
to maintain stability of the knee.
It is important to make sure you are not rotating in the spine but that the motion is coming from the hip. Return to the starting position.
Perform 3 sets of 10-20 reps.
Repeat on the left.
Level II:
Standing on your right foot, reach across mid-line with the left hand
while flexing and slightly rotating at the hips allowing you to reach for the right little
toe. Only reach as far as you are able
to while maintaining stability of the knee and without rotating in the spine.
Raise by extending and rotating at the hips and raising the left hand thumb up over
your left shoulder. Follow the motion of
the left hand with your eyes throughout the exercise. Perform 3 sets of 10-20 reps. Repeat on the left.
Level III:
With a small medicine ball (1-2#) in your left hand and while standing
on your right foot, reach across mid-line with the left hand while flexing and rotating at
the hips allowing you to reach for the right little toe. Only reach as
far as you are able to while maintaining stability of the knee and without rotating in the spine. Raise by
extending and rotating at the hips and raising the left hand thumb up over your left
shoulder. Make sure to follow the motion
of the ball in your hand with your eyes throughout the exercise. Perform 3 sets of 10-20 reps. Repeat on the left.
NOTES: If unable to perform without maintaining knee
position or without rotating in the lumbar spine, then modify the range of motion.
The most difficult portion of the exercise is at the end of the range of
motion at the reach and when the hand is moving over the head. If needed, progress the reach first then add
in the hand over head.
KEYS TO SUCCESS: Only reach as far as you can (both toward the
foot and with hand overhead) while maintaining proper positioning. If having difficulty maintaining proper
position at the knee and core, then start with lighter ball or decrease the
height of the throw.
The athlete's ability to create stability in single limb performance during dynamic explosive movements is critical to mitigating risk and improving performance. The two exercises here are meant to aid in developing that stability and should be performed at the beginning of an exercise session.
Single Leg Hop - athlete is asked jump in a maximal vertical fashion. This can be initiated in front of a mirror to provide visual feedback or another device (Motion Guidance) to provide additional feedback. The key to this exercise is maintaining frontal plane stability during acceleration (take off) and deacceleration (landing).
Single Leg Hop Toss - this can be done with a toss or kicking a ball. The key is to maintain frontal plane stability of the lower kinetic chain throughout the exercise.
Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment. He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject. He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.
The athlete's ability to create stability in single limb performance during dynamic explosive movements is critical to mitigating risk and improving performance. The two exercises here are meant to aid in developing that stability and should be performed at the beginning of an exercise session.
Single Leg Hop - athlete is asked jump in a maximal vertical fashion. This can be initiated in front of a mirror to provide visual feedback or another device (Motion Guidance) to provide additional feedback. The key to this exercise is maintaining frontal plane stability during acceleration (take off) and deacceleration (landing).
Single Leg Hop Toss - this can be done with a toss or kicking a ball. The key is to maintain frontal plane stability of the lower kinetic chain throughout the exercise.
Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment. He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject. He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.
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