www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

1. Jogging

• Jogforwardatcomfortablepace,increasespeedonwayback• Focusonproperbiomechanicsofhip/knee/ankleinastraightline,keepingkneesfromfalling

inwardtowardoppositeknee.

2. Backward Jogging

• Jogbackwardatcomfortablepace• Focusonproperbiomechanicsofhip/knee/ankle• Pushoffballsoffeetwithforceandusearmsforbalanceandpower

RebalanceMD Dynamic Warm Up* For all exercises continue for 20 metres

then repeat exercise or jog back to starting line

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

3. Heel Kicks

• Jogforwardandkickyourheelstowardsyourbottom,landingonballsoffeet.

4. High Skips

• Ahighskippingmotionusingarmstopropelyouup-wards

• Bringkneesuphigh,landingonballoffootwithaslightbendatkneeandstraighthip.

5. Side Steps

• Startsidewayswithbentknees,leadingwithrightfootandpushingoffwithleftfoot;reverseleadinglegonwayback

• Keephip/knee/ankle/inastraightlinewhenpushingoff

6. Side Jacks

• Sidewaysverticalmotion,armsswinginginandoutpro-pellingyouupwards.

• Leadingwithrightfootwithslightbendatkneeandpushingoffballofleftfootwithpower,keepinghip/knee/ankleinstraightline.

• Reverseleadinglegonwayback.

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

7. Side Twists

• Movingsideways,swivelyourhipstobringoneleginfrontandonebehindbody.

• Pushofftoesandfocusonfastfeetcrossingoveroneanother

• Reverseleadinglegonwayback

8. Walking Lunges

• Stepforwardwithrightleganddropleftkneestraightdownhoveringaboveground,armsareouttosidewithelbowsat90degreesandpalmsfacingforward.

• Makesurerightthighisparalleltogroundsofrontkneeisinlinewithankleandavoidkneefromcavinginwards.

• Bringleftkneehighinfrontofrightlegandrepeatlung-ingmotion

• Jogbacktostart

9. Single Leg Jump

• Jumpforwardfromonefoottotheotherinpowerfulboundingjumps

• Focusonabsorbingthelandingandspringingoffwithpower.

• Jogbacktostart

10. Ski Jumps

• Withfeetpointingforwardandclosetogether,jumpdi-agonallytorightlandingonbothfeetwithbenthipsandkneestoabsorbthelanding.

• Immediatelyspringdiagonallytoleftandcontinuealter-natingdirections

• Jogbacktostart

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

11. Double Leg Hops forward/backward/lateral

• Hopoverconeor/linelandingonballsoffeet,bendingatknees.

• Nowhopbackwardsovercone/lineusingsametechnique

• Armsclosetobodywithelbowsbent,movingbackandforthforbalanceandpower.

• Performsameactionlaterally• Thesameexercisescanbedoneona‘singleleg’

12. Single Leg Hops

• Hopforwardonrightlegusingyourarmsandbentlegtopropelyouforward.

• Landonballofrightfootwithkneeslightlybenttoabsorblandingandcontinueforwardkeepinghip/knee/ankleinline

• Hoponyourleftlegbacktothestart

13. Vertical Jumps with soft landing

• Startwith3stepsforwardtobuildmomentumandwithfeettogether,jumpintoairandpretendtoshootball.

• Absorbandplantlandingonballsoffeetwithbentknees;aimforaquiet,softlanding

14. Bunny Hops

• Withlegsshoulderwidthapartandusingarmswingtogeneratepower,bendhipsandkneesandjumpforwardfromtwofeet.

• Landwithquickheel-toepushoffgroundwithslightkneebendtoabsorblanding.

• Continuesameaction on spot ormovingforward.

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600

15. Lunge Stretch hip flexors, abductors

• Lungeforwardwithrightlegandlowerbackkneetoground.• Holdstretchfor10sec.thenextendleftarmandtwisttowardsrightknee,againholdfor10sec.keepingchestlifted.• Leanweightbackonleftbentlegandholdontorightankleortoefor10sec.stretchofhamstrings and gluteus muscles.• Graspholdoflefttoeandpulluptowardsyourbottomfor10sectostretchquadriceps muscles–standforthisexercise

ifit’suncomfortableforknee.• Lungeforwardonleftlegandrepeat all stretchesonoppositeside.

www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: (250) 385-9600