Pre-hab

Ankle & Shin Splints Pre-Hab:

Before Practice

• Knee Ankle Rolls (2x8 reps) 

• Toe Pikes (2x8 reps, 3 second eccentric)

• 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

• Incline Step Up Toe Raise

  • 3 sets of 8 each leg

• Anterior Tibialis Band

  • 3 sets of 8 each leg

  • 3 second count on way down

Knee Pre-Hab:

Before Practice

TKE

• 2 Sets of 8 each leg

Balance Single Leg Squat

• 3 Sets of 6 each leg

• Raise heel of support foot

• 5 second count on way down

Piston Squat With Band

• 3 Sets of 6 each leg

• 5 second count on way down

After Practice

Foam Roller: IT Band

•  1 minute back and forth slowly

Foam Roller: Quadriceps

• 1 minute back and forth slowly

Isometric Split

• 1 minute each leg

 Quadriceps Stretch

• 1 minute each leg

Foam Roller Work (download PDF)