Injury Prevention: Level 3, Part 1

Key Points

• Focus Area:
• Anterior core activation and stabilization for running mechanics.
• Setup:
• Attach a band to a fixed point; lie on the ground with the band centered and held firmly in front of the body.
• Execution:
• Lift legs into tabletop (90° knee bend); extend one leg while keeping the other stationary. Alternate sides while maintaining core engagement.
• Key Techniques:
• Keep arms strong and centered, avoid locking out the leg, and focus on activating the transverse abdominis to stabilize the pelvis.
• Common Errors:
• Letting arms or legs lose alignment, insufficient band resistance, or disengaging the core.
• Benefits:
• Enhances core strength, running mechanics, and pelvis stabilization for court movement.
• Pro Tip:
• Increase band resistance or distance from the anchor if core activation feels weak.
• Setup:
• Attach a band at knee height to a fixed point. Hold the band in the opposite hand to the leg being worked.
• Execution:
• Balance on one leg while holding the band.
• Lean forward slowly, engaging the hamstring, glute, and lower back.
• Return to standing by pushing through the supporting leg and driving the knee forward, squeezing the glute at the top.
• Perform slow, controlled reps to maximize engagement and stability.
• Key Techniques:
• Maintain a straight back and avoid arching to stay balanced.
• Focus on engaging the glutes and stabilizing the ankle and knee.
• Work both sides, with extra focus on the non dominant side to build balance and strength.