HOW TO REDUCE RISK OF INJURY AND IMPROVE PERFORMANCE

Cody Carter

EXOS founder Mark Verstegen has worked with World Cup champions for over a decade. Dynamic warm-ups are an important part of training that decrease the risk of injury and improve performance. Try these 3 movements with your team today.

power phase 3_alex_v2

MINI BAND: LATERAL BENT LEG WALK STEPS

  1. Start in a quarter-squat position with feet hip-width apart and a Mini Band at mid-thigh.
  2. Walk purposefully to the side. Drive elbows back with each step and move from the trailing leg as you keep feet hip-width apart.
  3. Complete 8 to 10 steps on each side Repeat for 1-2 sets.

COACHING TIP

Keep the chest up and back flat with maintaining constant tension on the Mini Band. For additional load, place a second Mini Band around ankles.

FEEL IT

Working the glutes.

phase 1_soccer strong_v2

SQUAT: WITH MINI BAND STEPS

  1. Stand tall with feet pointing forward, hip-width apart and a Mini Band at mid-thigh. Arms are relaxed at the sides.
  2. Squat back and down until thighs are parallel to the ground. Arms raise in front.
  3. Return to standing by pushing through the hips and lowering the arms. Complete 10 reps and repeat for 1-2 sets.

COACHING TIP

Maintain tension on the Mini Band by keeping the knees spread out.

FEEL IT

Working glutes, hamstrings, and quads.

speed phase 2_dom_v2

6X HURDLE: 3 HURDLE DRILL TO ACCELERATION

STEPS

  1. Stand to the side of a line of three 6X HURDLES.
  2. Shuffle laterally through the 6X HURDLES.
  3. Once completely through, cut back on the outside leg and repeat in the opposite direction.
  4. At the start, sprint at a 45-degree angle for 10 yards.
  5. Repeat in the opposite direction with the opposite leg.

COACHING TIP

Step over each 6X HURDLE by driving off of your trailing leg and accelerate by driving the feet down and back into the ground.

FEEL IT

Working the entire body.

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