Level 1
The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.
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Single–leg passes3 x 8–16 repetitions -
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Quadrant hops3 x 8–16 repetitions -
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Jump & Push3 x 8–16 repetitions -
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Groin squeeze with partner3 x 8–16 repetitions -
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Fight3 x 8–16 repetitions -
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Squat3 x 8–16 repetitions -
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Forward lunge3 x 8–16 repetitions -
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Side-lying groin strengthening3 x 8–16 repetitions -
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Modified Nordic Hamstrings2 x 3–5 repetitions