Strength and Mobility
Andrews Sport Conditioning’s (ASC) philosophy and system focuses on building foundational movement patterns. The focus will be on building a more efficient, healthier, injury resilient young athlete.
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Quickness Explained
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Jump Progressions - Foundational, Intermediate and Advanced
Materials Needed:
- None -
Quickness 5-10-5 - Intermediate
Materials Needed:
-None -
Monster Walk (Lateral Band Walk) - Intermediate
Materials Needed:
- Resistance Band -
Lateral Lunge - Intermediate
Materials Needed:
-None -
Lacrosse Ball With Glute Focus - Foundational
Materials Needed:
-Lacrosse Ball -
Lacrosse Ball With Foot Release Focus - Foundational
Materials Needed:
-Lacrosse Ball -
Dynamic Warm up - Foundational, Intermediate
Materials Needed:
-None -
Glute Bridge with Foam Roller - Intermediate
Materials Needed:
-Foam Roller (pillow or object you can squeeze) -
Glute Bridge with weight - Intermediate
Materials Needed:
- Weight (dumbbell, plate, etc..) -
Frog Stretch - Foundational
Materials Needed:
-None -
Full Range Dead Bug - Intermediate
Materials Needed:
- None -
Crab Walk Progression - Foundational, Intermediate, Advanced
Materials Needed:
-None -
Figure 4 Stretch - Foundational
Materials Needed:
- None -
Couch Stretch - Foundational
Materials Needed:
-None -
Bear Crawl Progressions - Foundational, Intermediate, Advanced
Materials Needed:
-None -
Clam (no resistance) - Foundational
Materials Needed:
-None -
Clam (with band) - Intermediate
Materials Needed:
- Resistance Band -
90:90 Internal Rotation with Block - Foundational
Materials Needed:
- Yoga Block (pillow, something to prop up your knee) -
90:90 Internal + External Rotation (No Block) - Foundational
Materials Needed:
-None -
Change of Direction - Intermediate
Materials Needed:
-Cones -
90:90 External Rotation (with block) - Foundational
Materials Needed:
- Block (pillow or something to prop your foot) -
90:90 Internal Rotation - Foundational
Materials Needed:
-None -
Ladder 2 Feet Scissors - Foundational
Materials Needed:
- Agility Ladder (Could make your own out of chalk or tape)
