Recovery

Ankle Stabilisation

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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762Basic Fysio, Premium Fysio, Recovery Fysio, Standard Fysio

This exercise requires a balance pad or sth and can be used to optimize the stabilization of the ankles. This means, strengthen the muscles around the ankle joint. The athlete has to keep his/her balance on the balance pad with on one leg, while he/she tries to go through the illuminating SmartGoals with the other leg. | Coach on: posture, tighten core | Physical: lower leg muscles |

Island Hopping

Ratings:
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762Basic Fysio, Premium Fysio, Recovery Fysio, Standard Fysio

For this exercise several fitness-mats are required and can be used to train the stability of the ankles and knees. The athlete has to hop from fitness-mat to fitness-mat on one leg to go through the illuminated SmartGoals. | Coach on: bounce as much as possible on tiptoes | Physical: lower leg muscles (calfs), quadriceps (laterals) |

Leg Exercise

Ratings:
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762Recovery Fysio, Standard Fysio

This leg exercise can be used to train multiple leg muscles. In this exercise the SmartGoals are placed in a square. The front SmartGoal and the back SmartGoal are placed on an elevation. The back one higher than the front one. The athlete faces the front SmartGoal. | Coach on: the different exercises: front = step up; back = squat; left/right = side lunges | Physical: quadriceps, buttock muscles |

Lunge Exercise

Ratings:
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762Recovery Fysio, Standard Fysio

The athlete is standing on an elevation in the middle of a SmartGoal-square. Dependent on which SmartGoal will illuminate, he/she performs a lunge forwards, sideways or backwards. | Coach on: When doing lunges sideways; keep heels on floor, knee bending until 90 degrees | Physical: quadriceps, buttock muscles (glutei), hip muscles |

Throw Squat

Ratings:
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762Basic Fysio, Recovery Fysio

For this exercise a fitness-ball is required and can be used to train the lower extremity. The athlete holds the ball in his/her hands. When the lower SmartGoal illuminates, the athlete has to perform a squat to get the ball through the SmartGoal. When the upper SmartGoal illuminates, he/she has to bounce the ball against the wall. For a more challenging exercise, the athlete can stand on a balance pad/ball. | Coach on maintaining a good posture (back straight) while doing squats on different surfaces | Physical: quadriceps, buttock muscles (glutei) |