Single Leg Balance
Sets: 1
Reps: 3x
Hold: 20 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Single Leg Squat + Knee Drive
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Deadlift | Single Leg - Star Drill
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Squat | Single Leg + Lateral Slide (Towel)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Squat | Single Leg + Anterior Slide (Towel)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
6. Step Down Touch
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Single Leg Balance
Balance on one leg
Sets: 1
Reps: 3x
Hold: 20 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand next to a wall, counter or chair if needed
Execution:
- Stand on one leg
- Keep adding 20 additional seconds as it gets easier to a maximum hold of 60 seconds
2. Single Leg Squat + Knee Drive
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture
Execution:
- Bend forward at the hip standing on one leg as if picking up a golf ball
- The other leg will extend behind you
- Keep your lower back and back leg in a straight line
- Now rise up and bring your leg up toward your chest
3. Deadlift |Single Leg - Star Drill
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand on one leg
Execution:
- Bend at the hip, keep back leg straight to touch cone using the same arm as the single weight-bearing leg (injured and recovering leg)
4. Squat | Single Leg + Lateral Slide (Towel)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture, one foot on a towel
Execution:
- Slide the towel straight to the side
- At the same time, perform a single leg squat on the stance leg
- Keep hip, knee and ankle in line
5. Squat | Single Leg + Anterior Slide (Towel)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture, one foot on a towel
Execution:
- Slide the towel straight forward
- At the same time, perform a single leg squat on the stance leg
- Keep hip, knee and ankle in line
6. Step Down Touch
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand on a step or box
Execution:
- Lower one leg down and gently touch your foot to the ground
- Rise up in a controlled manner