Improve the lower body….

Train to focus not just on body parts but also on moving patters. To work effeciently on any field athletes must learn to train their muscle groups to work together correctly. Otherwise, you end up with muscle imbalances and overuse injuries.

Add these drills to your traditional resistance training once a week to improve flexibility, balance elasticity and stregth.

All of my clients do this before their workouts. Most of them have common weakness in their gluteus medius, which stabilizes and controls the external rotation of the femur. A weakness tends to overcompensate the for it by activating the tensor fascia latae (TFL), which runs along the top of the outer quadriceps. This results inward rotation of their knees and, in turn, deactivation of their glutes. Since the glutes provides the majority of force required to straighten your legs, you lose a lot of potential power wen you run, jump or cut.

Linear Band Walk

Lateral Band Walk

Lateral Bound

Glute Bridge

A different variation of the bridge

Linear Hurdle Hop

Single Leg Squat