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Core Skills 2 > Strengthening - LL > Flashcards

Strengthening - LL Flashcards

1
Q

Strengthening Programme - Hip Abduction

GRADE 2 progressing to GRADE 3

A

WU: Pendular Swings

  1. Re-ed board on incline
  2. Seated abduction
  3. Standing abduction with felt pad under foot
  4. Side-lying abduction (short-lever)
  5. isometric holds into exercise ball
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2
Q

Strengthening Programme - Hip Abduction

GRADE 3 progressing to GRADE 4

A

WU: Pendular Swings

  1. Side lying abduction
  2. Clam shells
  3. Fire hydrants
  4. Theraband abduction - standing
  5. Crab walks
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3
Q

Strengthening Programme - Hip Abduction

GRADE 4 progressing to GRADE 5

A

WU: crab walks

  1. Sumo squats
  2. Side step ups = injured limb leads
  3. X-band walks
  4. Single leg RDLs
  5. ball to the wall
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4
Q

Strengthening Programme - Hip Flexors

GRADE 2 progressing to GRADE 3

A

WU: Re-ed board - fast pace

  1. re-ed board on incline
  2. AA hip flexion - straight leg
  3. AA hip flexion - bent leg
  4. Isometric holds
  5. Seated hip flexion - under table
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5
Q

Strengthening Programme - Hip Flexors

GRADE 3 progressing to GRADE 4

A

WU: Marching on the spot

  1. Standing hip flexion with holds
  2. bicycles with hand touches
  3. side lying resistance band flexion
  4. standing resistance band flexion - straight leg
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6
Q

Strengthening Programme - Hip Flexors

GRADE 4 progressing to GRADE 5

A

WU: Fast pace step ups

  1. Standing knee drive
  2. Box squat
  3. Bulgarian split squat
  4. sprinters lunge
  5. cone running
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7
Q

Strengthening Programme - Hip Extensors

GRADE 2 progressing to GRADE 3

A

WU: Pendular swings

  1. Re-ed board
  2. Standing extension
  3. Bridge - feet close to body
  4. Sit to stand
  5. Short lever donkey kick
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8
Q

Strengthening Programme - Hip Extensors

GRADE 3 progressing to GRADE 4

A

WU: Pendular Swings

  1. Stationary lunge - unaffected leg forward
  2. Long lever leg lift
  3. Bridge
  4. Deadlift
  5. Standing hip extensions with yellow theraband
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9
Q

Strengthening Programme - Hip Extensors

GRADE 4 progressing to GRADE 5

A

WU: high knee step ups

  1. box squats
  2. box step ups with dumbbells
  3. bridge on incline
  4. single leg deadlift
  5. single leg hip thrusts
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10
Q

Strengthening Programme - Knee Flexors

GRADE 2 progressing to GRADE 3

A

WU: Re-ed board - fast pace

  1. Re-ed board
  2. Assisted heel slides - with towel
  3. Prone knee flexion
  4. Supine knee flexion - leg off side of bed
  5. Standing knee flexion
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11
Q

Strengthening Programme - Knee Flexors

GRADE 3 progressing to GRADE 4

A

WU: high knee marching

  1. lying on a mat - banded heel slides
  2. prone hamstring curl on mat
  3. squat against wall with ball
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12
Q

Strengthening Programme - Knee Flexors

GRADE 4 progressing to GRADE 5

A

WU: fast pace step ups

  1. box squats
  2. hamstring curls
  3. split lunge
  4. Deadlifts
  5. clock face squats
  6. Forwards hop
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13
Q

Strengthening Programme - Knee Extensors

GRADE 2 progressing to GRADE 3

A

WU: re-ed board - fast pace

  1. re-ed board
  2. Active assisted knee extension
  3. Isometric holds
  4. Outer-range quads - pushing into a towel
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14
Q

Strengthening Programme - Knee Extensors

GRADE 3 progressing to GRADE 4

A

WU: Standing leg extensions

  1. Knee to bum and extend
  2. Terminal knee extensions with Theraband
  3. Wall squat
  4. Seated extensions with beanbag
  5. kicking a ball
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15
Q

Strengthening Programme - Knee Extensors

GRADE 4 progressing to GRADE 5

A

WU: Step Ups

  1. Box squats
  2. split squats
  3. side lunges
  4. Forwards hop
  5. Clock face squats
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16
Q

Strengthening Programme - Plantarflexors

GRADE 2 progressing to GRADE 3

A

WU: paddling

  1. gravity assisted off the edge of plinth
  2. isometric holds against a towel
  3. 4 point kneeling - back to cone
  4. towel pick up
  5. seated calf raises
17
Q

Strengthening Programme - Plantarflexors

GRADE 3 progressing to GRADE 4

A

WU: ankle paddling

  1. toe taps
  2. theraband plantar flexion
  3. towel pick up
  4. double calf raises with plinth support
  5. side step up (bad leg down)
18
Q

Strengthening Programme - Plantarflexors

GRADE 4 progressing to GRADE 5

A

WU: high marching on tip toes

  1. double calf raises on step
  2. single leg calf raises
  3. jump squats
  4. pylometric lunges
  5. dynamic sprints
19
Q

Strengthening Programme - Dorsiflexors

GRADE 2 progressing to GRADE 3

A

WU: ankle paddling

  1. antigravity dorsiflexion - knee crossed over
  2. active assisted dorsiflexion with belt
  3. isometric holds
  4. seated sliding heels back
  5. pulling a towel in with foot
20
Q

Strengthening Programme - Dorsiflexors

GRADE 3 progressing to GRADE 4

A

WU: ankle paddling

  1. Heel walks
  2. stationary split lunge
  3. Wall touches
  4. wobble board dorsiflexion
  5. dropping heels off step
21
Q

Strengthening Programme - Dorsiflexors

GRADE 4 progressing to GRADE 5

A
  1. Box squats
  2. split lunge
  3. mountain climbers
  4. walking on heels holding DB
  5. dynamic sprints
22
Q

Strengthening Programme - Inversion

GRADE 2 progressing to GRADE 3

A

WU: ankle circles

  1. active assisted inversion
  2. Isometric push against a wall
  3. gravity assisted - lie on good side
  4. toe taps to cones - sitting on chair
23
Q

Strengthening Programme - Inversion

GRADE 3 progressing to GRADE 4

A

WU: circles of ankle

  1. towel pulls into inversion
  2. tennis ball rolls between feet
  3. theraband inversion - bad side close to plinth
  4. wobble board inversion
  5. toe taps to cones - sitting on chair
24
Q

Strengthening Programme - Inversion

GRADE 4 progressing to GRADE 5

A

WU: ankle circles

  1. side lying inversion with weight
  2. theraband inversion with weight - bad side close to plinth
  3. single leg wobble board inversion
25
Q

Strengthening Programme - Eversion

GRADE 2 progressing to GRADE 3

A

WU: circles

  1. active assisted eversion
  2. isometric push against a wall
  3. gravity assisted - lie on bad side - pillow under knee
  4. toe taps to cones - sitting on chair
26
Q

Strengthening Programme - Eversion

GRADE 3 progressing to GRADE 4

A

WU: ankle paddling

  1. toe taps to cones - sitting on chair
  2. eversion with yellow theraband
  3. towel pulls into eversion
  4. ball holds into eversion
  5. double calf raises
27
Q

Strengthening Programme - Eversion

GRADE 4 progressing to GRADE 5

A

WU: light jog

  1. towel pulls with weight on
  2. side steps through ladders - active recovery on way back
  3. Curtsy lunge
  4. tip toe bounds
  5. theraband eversion

Core Skills 2 (16 decks)

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