1. Step off box and land on two feet. 2. Land with hips above knees, cushioning landing with hips more than knees. 3. Don't allow knees to collapse inward. 4. Stiffen up quickly on landing.
1. Step off box and land on two feet. 2. Land with hips above knees, cushioning landing with hips more than knees. 3. Don't allow knees to collapse inward. 4. Stiffen up quickly on landing. is a mobility exercise training the hip, knee, ankle, and thoracic spine across the sagittal and transverse planes, using Slideboard and Valslide.
- Laterality
- Unilateral or Bilateral
- Planes
- Sagittal · Transverse
- Equipment
- Slideboard · Valslide
- Primary joints
- Hip · Knee · Ankle · Thoracic Spine
Demo video
01
How to perform it
- 1Drive your hand into the val slide and elbow into the wall.
- 2Push from your armpit as you create the "half U" shape with your arm.
- 3As you drive your arm up, rotate your upper body away without rotating through your hips.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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