Foot Work Flashcards
Parallel Heels
Fundamental
Supine Series
Set Up: Lying supine, heels placed on PTBar, hip width apart,
legs bent
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor control
• Foot alignment and stabilization
• Pelvic lumbar stabilization
CUES • Maintain hip extensor engagement
• Keep feet dorsiflexed and stable as if standing on floor
• Reach heels toward ceiling when straightening legs
• Maintain pelvic lumbar stabilization
• Avoid excessive knee flexion (maximum 90 degrees)
• Straighten legs completely, avoiding hyperextension
Parallel Toes
Fundamental
Supine Series
Set Up: Lying supine, toes placed on PTBar, feet hip width apart, legs bent
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor control
• Foot alignment and stabilization
• Pelvic lumbar stabilization
CUES • Establish maximum plantarflexion when legs are straight
• Keep heels stable, moving around ankle joint
• Maintain hip extensor engagement
• Maintain pelvic lumbar stabilization
• Avoid excessive knee flexion (maximum 90 degrees)
• Straighten legs completely, avoiding hyperextension
V-Position Toes
Fundamental
Supine Series
Set Up: Lying supine, toes placed on PTBar, heels together,
feet in small V position, legs bent
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor control
• Foot alignment and stabilization
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Establish plantarflexion when legs are straight
• Keep heels stable, moving around ankle joint
• Maintain hip extensor engagement
• Maintain pelvic lumbar stabilization
• Avoid excessive knee flexion (maximum 90 degrees)
• Straighten legs completely, avoiding hyperextension
Open V-Position Heels
Fundamental
Supine Series
Set Up: Lying supine, hips externally rotated, heels placed on
outer edge of PTBar, toes under sides of PTBar, wide V
position, legs bent
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor control
• Foot alignment and stabilization
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Maintain hip extensor engagement
• Reach heels toward ceiling when straightening legs
• Maintain pelvic lumbar stabilization
• Avoid excessive knee flexion (maximum of 90 degrees)
• Straighten legs completely, avoiding hyperextension
Open V-Position Toes
Fundamental
Supine Series
Set Up: Lying supine, legs externally rotated, toes placed on
outer edge of PTBar, wide V position, legs bent
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor control
• Foot alignment and stabilization
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Establish maximum plantarflexion when legs are straight
• Keep heels stable, moving around ankle joint
• Maintain hip extensor engagement
• Maintain pelvic lumbar stabilization
• Avoid excessive knee flexion (maximum 90 degrees)
• Straighten legs completely, avoiding hyperextension
Calf Raises
Fundamental
Supine Series
Set Up: Lying supine, toes placed on PTBar, feet hip width apart and feet plantarflexed, legs straight and parallel
Resistance: medium to heavy
Inhale: Dorsiflex feet
Exhale: Plantarflex feet, return to start position
MUSCLE FOCUS • Ankle-foot plantarflexors
• Ankle-foot dorsiflexors
OBJECTIVES • Ankle-foot plantarflexor strength
• Ankle-foot dorsiflexor control
• Foot alignment and stabilization
• Pelvic lumbar stabilization
CUES • Emphasize eccentric contraction during dorsiflexion
• Keep legs straight
• Use full range of motion of ankle joint
• Maintain correct foot alignment
Prances
Fundamental
Supine Series
Set Up: Lying supine, toes placed on PTBar, feet hip width apart and feet plantarflexed, legs straight and parallel
Resistance: medium to heavy
Inhale: Dorsiflex one foot and plantarflex other simultaneously,
repeat
Exhale: Dorsiflex one foot and plantarflex other simutaneously,
repeat
MUSCLE FOCUS • Ankle-foot plantarflexors
• Ankle-foot dorsiflexors
OBJECTIVES • Ankle-foot plantarflexor strength
• Ankle-foot dorsiflexor control
• Foot alignment and stabilization
• Pelvic lumbar stabilization
CUES • Keep both feet equally weighted and active
• Plantarflex feet and straighten legs completely between
each repetition
• Use full range of motion of ankle joint
• Maintain correct foot alignment
Single Leg Heel
Fundamental
Supine Series
Set Up: Lying supine, heel of one foot placed on PTBar, leg bent, other leg placed on Mat, leg straight, foot plantarflexed
Resistance: medium
Exhale: Straighten leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength and stretch
• Hip flexor stretch (supporting leg)
• Knee extensor control
• Pelvic lumbar stabilization
CUES • Maintain hip extensor engagement
• Maintain pelvic lumbar stabilization
• Reach heel toward ceiling when straightening leg
• Avoid excessive knee flexion (maximum 90 degrees)
• Straighten leg completely, avoiding hyperextension
Single Leg Toes
Fundamental
Supine Series
Set Up: Lying supine, toes of one foot placed on PTBar, leg bent, other leg placed on Mat, leg straight, foot plantarflexed
Resistance: medium
Exhale: Straighten leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength and stretch
• Hip flexor stretch (supporting leg)
• Knee extensor control
• Foot alignment and stabilization
• Pelvic lumbar stabilization
CUES • Establish maximum plantarflexion when leg is straight
• Keep heel stable, moving around ankle joint
• Maintain pelvic lumbar stabilization
• Maintain hip extensor engagement
• Straighten leg completely, avoiding hyperextension
Hip Opener
Intermediate
Supine Series
Set Up: Lying on side in neutral spine position (as close as
possible), bottom arm straight, head resting on arm, pelvis
perpendicular to Mat, top arm holding pole, hips externally
rotated, feet plantarflexed, bottom leg straight, aligned
with trunk, top leg bent, toes placed on PTBar
Resistance: light to medium
Exhale: Straighten leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip external rotators
• Hip adductors
• Hip extensors
• Spinal lateral flexors
OBJECTIVES • Hip external rotator control
• Adductor control and stretch
• Hip extensor control and stretch
CUES • Keep bottom leg straight and active
• Direct top knee toward or behind upper shoulder as it bends
• Maintain pelvic lumbar stabilization
