Rehab Training Resource

Option 1

• Prone flat/raised belly breaths x 10 ea
• Single leg glute bridge x 10 e/s
• Prone Y-W x 10
• Hip flexor pulses x 10 e/s
• 90-90 reach thru x 6 e/s
• Cat-camel x 8
• Lateral rocks x 6 e/s
• World’s greatest stretch x 5 e/s
• Knee hug + arabesque x 5 e/s
• Skipping / Lateral skip / High knee skip x 30 ea

Option 2

• Bretzel x 5 breaths e/s
• 90-90 reach thru x 5 e/s
• Hip flexor pulses x 10 e/s
• Double leg glute bridge hold x 30″
• Supine neural glide/floss x 10 e/s
• Supine side to side x 5 e/s
• Prone scorpions x 5 e/s
• Assisted back ext x 5

RUNNING PREPARATION

Complete Prescribed Running Prep Sequence

Basic Running Prep

• Jog return – Sprinter Lunge x 10m
• Jog return – A-March x 10m
• Lateral shuffle return – A-Skip x 10m
• Lateral shuffle return -Ankle Dribble x 20m
• Backward jog return -Ankle/Calf dribble x 20m
• Backward jog return -Ankle/Calf/Knee dribble x 20m
• Complete 2x sets of each before moving to the next

T1 Drills

• Calf pump x 10m
• Lateral shuffle return x 10m-Pogo forwards x 10m
• Lateral shuffle return x 10m-Pogo backwards x 10m
• Carioca return x 10m-Split Pogo x 10m
• Carioca return x 10m-A skip x 10m
• Backward jog return x 10m-Ankle dribble x 10m
• Jog return-Ankle –Calf dribble x 20m
• Jog return-Ankle –Calf –Knee dribble x 30m
• Jog return-Dribble Transition (speed focus x 30m
• Jog return-Build up strides 3 x 40m (60-70-80%)
• 30-40m Build up Flying 10m Sprint + Decel (x2)

T2 Drills

• Knee hug + Lunge and twist x 10m
• Hip openers return x 10m-Arabesque x 10m
• Carioca return x 10m-Sprinter lunge x 10m
• Carioca return x 10m -A skip x 10m
• Backward jog return x 10m – Single exch. x 10m
• Lateral shuffle return x 10m-Triple exch. x 10m
• Lateral shuffle return x 10m-Continuous exch. x 10m
• Jog return x 10m-2 x 10m Accelerations
• Walk return-2 x 20m Accelerations
• Walk return-2 x 30m Accelerations

CHANGE OF DIRECTION

Complete Prescribed C.O.D. Drill(s)

C.O.D. 1

• Setup Cones/Markers with 5m between each
• Complete first rep with all left hand turns
• Rest 30″
• Complete second rep with all right hand turns
• Rest 30″
• Repeat for designated sets

C.O.D. 2a

• Setup 2x parallel lines of 4x cones with 5m b/w each
• You must remain facing one direction during the drill
• Keep feet moving with small steps and start with…
• Forward run
• Diagonal backwards/right run
• Forward run
• Lateral right shuffle
• Backward run
• Diagonal forward/right
• Backward run
• Rest 30-45″ then reverse the direction
• Repeat for designated sets

C.O.D. 2b 

• Setup 2x parallel lines of 4x cones with 5m b/w each
• Lateral shuffle left to hit cone
• Diagonal forward right run to hit cone
• Repeat x4 reps to hit last cone
• Take 45″ to walk return
• Start at opposite cone and then
• Lateral shuffle right to hit cone
• Diagonal forward left run to hit cone
• Repeat x4 reps to hit last cone
• Take 45″ to walk return
• Repeat for designated sets

C.O.D. 3

• Setup Cones/Markers with 5m between each
• Complete first rep with all left hand turns
• Rest 30″
• Complete second rep with all right hand turns
• Rest 30″
• Repeat for designated sets

C.O.D. 4

• Setup 2x parallel lines of 4x cones with 5m b/w each
• You must remain facing one direction during the drill
• Keep feet moving with small steps and start with…
• Forward run
• Diagonal backwards/right run
• Forward run
• Lateral right shuffle
• Backward run
• Diagonal forward/right
• Backward run
• Rest 30-45″ then reverse the direction
• Repeat for designated sets

C.O.D. 5

• Setup 2x parallel lines of 4x cones with 5m b/w each
• Lateral shuffle left to hit cone
• Diagonal forward right run to hit cone
• Repeat x4 reps to hit last cone
• Take 45″ to walk return
• Start at opposite cone and then
• Lateral shuffle right to hit cone
• Diagonal forward left run to hit cone
• Repeat x4 reps to hit last cone
• Take 45″ to walk return
• Repeat for designated sets

‘No Cones’ Alternate C.O.D. (x3 e/s)

Goal Post C.O.D. 1

Goal Post C.O.D. 2

Goal Post C.O.D. 3

CALF REHAB RESOURCES