Stage 9 - Advancing Sport Specific Drills.
Your physiotherapist will use a number of tests to identify
whether you are ready to move on to Stage 9.
At this time your physiotherapist may have advised you
that you can start sport specific training.
These exercises aim to increase the rotational forces on the knee
whilst progressing the intensity of direction change,
cutting and pivoting that relates to your chosen sport.
On starting these drills for the first time,
it is advisable to perform them at 50 percent effort.
Gradually building over time.
Compass Drill.
This involves multi directional running and responding to verbal cues.
You can use north, south, west and east
or in this case I am shouting the colour of the cone.
Yellow,
Blue,
Red,
Green,
Yellow,
Blue,
Yellow,
Blue.
With this next drill, turn when you get to the cone.
Green,
Red,
Green,
Red,
Green,
Yellow,
Blue,
Yellow,
Blue.
Sport Specific Compass Drill.
This involves responding to unpredictable verbal cues
as previously with the cone compass drill
but making the task more sport specific and therefore more engaging for the individual.
Bottom Kicks.
This exercise is good for improving hamstring reaction times
and a good way of strengthening the muscle in its inner range.
Crossover Hop Drill.
Rotational Hops.
Hexagon Drill.
Start with double leg jumps and then gradually progressed to single leg.
Number Hop Drills.
This drill involves multi directional hopping.
An individual will jump to the number on the floor that is shouted out.
2
1
3
6
4
2
1
To increase the difficulty, combinations of numbers can be shouted out.
4 1 3
3 6 5
4 6 3 1
Jump With Perturbations.