Pre-hab
One of the most important things throughout training is injury prevention. Pre-hab is a section where you can focus on injury prevention and being pro-active in regards to your body.
You can view the separate body parts that you can perform pre-hab for, when resting between sets.
A great thank you to Cal Dietz, whom majority of this pre-hab work is taken from.
Ankle & Shin Splints Pre-Hab:
Before Practice
Partner Balance Fighting With Pad
2 Sets of 30 seconds per leg
Perform without shoes
May choose eyes open or closed
After Practice
Ankle Band Work (Inversion & Eversion)
3 Sets of 8 each leg
Resist movement from inside to out
Move slowly within full motion
3 sets of 8 each leg
3 sets of 8 each leg
3 second count on way down
Knee Pre-Hab:
Before Practice
2 Sets of 8 each leg
3 Sets of 6 each leg
Raise heel of support foot
5 second count on way down
3 Sets of 6 each leg
5 second count on way down
After Practice
1 minute back and forth slowly
1 minute back and forth slowly
1 minute each leg
1 minute each leg