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>> Alright, so we're going to start off today with some movement prep.
Alright, the first exercise we're going to do is jogging forward and backward.
So we want to find some space where we can move freely.
Alright, making sure we're coming to a safe stop before we transfer our weight
and change direction.
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Next movement prep exercise is going to be a lateral march.
Okay? So again, we want to have a nice bit of space here.
Okay? We're going to take nice, high steps.
Drive that knee straight up.
Alright, and make sure that we've got opposite arm, opposite leg moving at the same time, okay?
We're going to head in both directions here.
Okay? Always thinking about that change of direction.
So when you reach one end, balance, alright.
And we're going to shift our weight and move back in the opposite direction.
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Alright, our last warm-up or movement prep exercise is going to be a supine leg crossover.
So if you've got a nice, soft surface to lay down on,
that's where we're going to be starting from.
I've got my mat here.
I'm going to lay on my back, okay?
Arms are going to come out nice and wide, help me balance.
I'm going to lift one knee or even a straight leg up in the air.
And I'm bringing it across my body, getting a nice twist through my lower back.
Alright? I'm going to switch legs, come over to the other side.
And back up to the top.
You guys are doing a great job, keep moving.
We're going to move onto our next exercise.
We're going to stay on the mat for our next exercise, alright.
We're going into a side plank.
So I'm going to start on my elbow here.
Elbow's going to be right in line with my shoulder.
I'm going to stack my feet.
And I'm going to lift my hips up off the ground.
I'm going to try and maintain this nice rigid posture.
I'm going to try and stay in this straight line.
I'm going to hold this for as long as I can.
Really push yourselves here.
I want to get 15, 20, maybe even 30 seconds each side.
Alright, you guys keep going.
I'm going to switch over to the other side here.
If it's too difficult to maintain this posture, you could always stagger your feet.
Bring that top leg forward.
Give you a little bit of extra balance here.
Alright, but really, the goal here is to try and challenge yourself as much as you can.
Next exercise, we're going to stay on the mat, okay?
We're going to flip over onto our hands and knees.
This exercise is called a bird dog, okay?
So what you're going to do is you're going to take your right hand and stretch it
out as far as you can out in front of you.
And you're going to take your left foot and stretch it as far back as you can.
Alright, notice how I'm maintaining a straight line from ankle to wrist.
I'm going to crunch down below here.
Bring the tip of my elbow to my knee cap.
Extend it back out.
Down to the starting position.
Now I'm going to switch sides.
Left arm, right leg.
Bring the elbow to the knee.
Straight out.
Down to the starting position again.
Okay, we're moving onto another set of exercises here.
The focus is going to be on core control and on balance.
Alright, so our first exercise is going to be a single leg balance.
So I want you to go up on your left leg, okay?
You're going to raise your right knee.
Hands on your hips.
We're going to balance here.
Hold it a little bit longer, you're doing a great job.
Alright. Lower that leg back down.
We're going to switch over to the right side.
So lift that left knee straight up in front of you.
Hold it. Find something that you can focus on to help you balance.
Alright, and that might be a spot on the floor.
Might be something on the wall.
Focus your attention.
Great job, we're going to lower that leg right down.
And we're going to move onto our next exercise.
Okay? We're going to go into a single leg squat.
Alright? Now this is a pretty advanced exercise.
Feel free to pull in a chair, use your couch, the edge of your bed, whatever it is.
Give yourself something to fall back on, okay?
Because this is a pretty advanced exercise.
Okay? So again, we want to find that balance.
Alright, we're going to go with our right leg first.
Lift that left leg in front.
We're going to squat down.
Right back up to the top.
Okay? We're going to alternate over to the other side now as well.
So plant that left leg.
Find your balance.
Lift the right leg.
Lower down.
And right back up to the top.
Okay? Continue to do that.
Again, if you want to have a chair behind you, it's going to make it a lot easier.
Alright. Next exercise we're going to go into is a side lunge.
So remember, our focus here is on agility, change of direction,
this is going to be a great exercise to help improve upon some of those skills, okay?
Feet are going to start together.
Take a nice, wide step out.
Notice that I still have ankle, knee, hip in a straight line.
Back up to the top.
Over to the right.
Back to the start.
Okay? I'm getting a really good stretch.
On this, on my left leg over here, alright, we're going to switch over.
So I'm starting with my feet together.
Step that left leg out nice and far.
Back up to the start.
Lower down.
Back up to the start.
Let's get one more time.
And return to our starting position.
Great job.
Alright, so I hope you didn't lose that mat or lose that soft surface
because we're heading back down to the ground, alright?
The next exercise is going to be side laying A-D-duction.
Okay? And basically what we're doing is we're working on some
of those smaller muscles inside the hip.
So again, I'm back on my side, elbow right below my shoulder.
I'm going to take my top leg and bring it over top.
Okay? Plant that foot nice and flat on the ground.
And I'm taking my lower leg.
And just raising it as far as I can.
And slowly lowering it back down.
Okay? We're working with control here.
This is not a speed exercise.
Alright? Once you've done a few on that side, we're going to switch over.
And make sure we balance ourselves out on the other side.
So now I'm bringing my top leg back in front.
I'm raising that lower leg with control.
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Alright, going to have you jump back up to your feet for your next set of exercises.
We're going to start with a double to single leg standing landing.
So we're going to start in that ready position,
slight bend in the knees, slight bend at the hips.
Alright, we're going to do a slight hop forward.
And we're going to land on one foot with control.
So here, you can notice my knee is moving a little bit here.
I want to try and maintain that alignment.
Okay? Make sure that you can notice that in your own body as well, okay?
Going from double to single.
With control.
Alright. Keep an eye on that knee.
With control.
I'm going to show you from the side as well.
Just one time each side.
Again, always with control.
Next exercise we're going to do is 180 degree jumps, okay?
So make sure that you've got plenty of room for this one.
You don't want to be knocking anything off the coffee table.
Starting here, we're facing in one direction, okay?
We're going to jump, turn completely around and face the opposite direction.
So from here, right back to the starting position, okay?
So I'll let you see that one more time.
I'm jumping to the right.
Back to the left.
Okay? You can see the front view on this one.
Facing forward.
Turn and face the opposite direction.
Alright, always landing with control.
That soft landing on the floor, okay?
You don't want your neighbors to be hearing you pounding your feet.
Next exercise we're going to move to is a single leg hop, alright?
And we're going to jumping laterally, or side to side.
This is going to be really important, again,
when we think about weight transfer for our agility movements.
So I'm going to start with my right leg first.
Imagine that I've got a jump rope on the ground under an imaginary line here.
And I'm just going to hop.
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Always with control, and again, keeping an eye on that knee.
Switch over to the left side.
And I'm just going back and forth over my imaginary line.
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Alright, we're moving onto our last set of exercises.
You're in the home stretch, everyone.
Alright, our first exercise is going to be carioca.
This is great for foot work, great for hip mobility, okay?
So again, find that nice open space.
Okay? I'm going to start with stepping my left foot forward.
Bring the right foot back in front.
And now the left foot goes behind.
Okay? Now I'm going to reverse the directions there.
Right foot's going to come forward, step the left leg out.
Right leg behind, okay?
So I want you to see this with a little bit more speed here.
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Okay? Again, you can see my hips are turning in either direction.
Okay? And my foot placement, again, is very critical.
Next exercise is going to be a lateral skater jump, okay?
So if you've watched the winter Olympics, maybe, you might have seen the skaters who get
down into that really low crouching position, okay?
Got a nice bend in my knees.
Nice hinge at the hips here, okay?
And we're just going to do a lateral jump from one foot to the other.
So I'm starting on my left.
I'm going to jump over to my right.
Okay.
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Alright. Try to maintain your balance.
This is a really tricky exercise.
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Great job with that one.
Our last exercise is going to be a shuttle run, okay?
So, for a shuttle run, we're really focusing again on that change of direction, okay?
So find that nice open space.
You're going to run from one end to the next as quickly as you can, okay?
So we're running, stop, plant that foot, see again, I've got ankle,
knee, hip all in a straight line.
I'm going to change direction and head back to where I started.
Plant that foot.
Turn and change directions.
Hoo. Alright, I want to thank you all for joining me today.
You did a great job on those exercises.
Remember, today's focus was about agility, change of direction, running and cutting.
Okay? Those are going to be super important if you're playing sports
or even if you're just moving around every day, okay?
We've got to be able to transfer our weight and change direction
as safely and as efficiently as possible.
Alright? Want to thank you all for joining me.
Please come back tomorrow, we'll have a brand new video
with some new skills and I'll see you there.
Have a great day.
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