Tip of the Week

Knee, Hip, and Trunk Alignment

When performing your exercises, it is important that you focus on lining up your knees properly. What is proper knee alignment? When squatting, jumping, landing, changing direction make your knees look like this:

Knees over your second and third toes. This means they cannot move inward.

Hips not out. With Single Leg jumping, landing, and squatting, do not let your hips move outward.

Trunk upright. Do not lean from side-to-side or allow your trunk to collapse.

Injury Prevention Day One

Key.

Sets and Reps. A set is a group of repetitions. So 1 set of 10 repetitions is one group of 10 times doing the exercise. This can be abbreviated at 1x10 (one set of ten)

Weight to use. Sometimes this is bodyweight. Another method is reps in reserve.

Reps in Reserve (RIR) is how we control intensity. Basically, RIR is a tool that describes how challenging an exercise set is by estimating how many reps you believe were left before reaching absolute fatigue. As an example, an RIR of 3 means you should be able to perform 3 more repetitions than the prescribed number. So, if the prescribed number is 10 with an RIR of 3, perform with a weight that you can do 10 times, but feels like you can do 3 more repetitions. This takes some practice to master.

Rest between sets.

Hold Time

Video demonstration

Colors. 

Yellow are warm-up exercises

Purple are plyometric exercises

Green are general strength exercises

Orange are isolated exercises

Injury Prevention Day Two

Key.

Sets and Reps. A set is a group of repetitions. So 1 set of 10 repetitions is one group of 10 times doing the exercise. This can be abbreviated at 1x10 (one set of ten)

Weight to use. Sometimes this is bodyweight. Another method is reps in reserve.

Reps in Reserve (RIR) is how we control intensity. Basically, RIR is a tool that describes how challenging an exercise set is by estimating how many reps you believe were left before reaching absolute fatigue. As an example, an RIR of 3 means you should be able to perform 3 more repetitions than the prescribed number. So, if the prescribed number is 10 with an RIR of 3, perform with a weight that you can do 10 times, but feels like you can do 3 more repetitions. This takes some practice to master.

Rest between sets.

Hold Time

Video demonstration

Colors. 

Yellow are warm-up exercises

Purple are plyometric exercises

Green are general strength exercises

Orange are isolated exercises