Level I: Standing on the right leg with knee at ~20 degrees flexion, reach forward with the left leg while maintaining stability of the right knee in the flexed position. Return to the starting position and immediately reach in the posterior direction. With all directions only reach as far as you are able to while maintaining stability of the knee. Perform 3 sets of 10-15 reps in each direction without touching the left foot down. Repeat on the left. Progress only when there is sustainable stability with both limbs and symmetry in distance reached.
Diagram 1: Indicates the directions reaching when standing on one foot. The weight bearing foot is placed directly in the middle of the diagram.
Level V: During the course of this exercise, you will stand in front of a block wall/plyo wall/ or rebounder while holding a ball in your hands. You will perform the above exercise again, but when performing the exercise and once you have reached the maximal distance you can reach while maintaining stability of the knee, you will simultaneously throw the ball so that it rebounds back at you. Catch it and immediately hop to the other leg and move into the posterior medial direction with the opposite leg. With all directions only reach as far as you are able to while maintaining stability of the knee. Perform 3 sets of 8-20 reps in each direction. Progress only when there is sustainable stability with both limbs and symmetry in distance reached.
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.