First Team Exercise Library

Aimed to increase heart rate prior to exercise

Frontal plane movement aimed to increase heart rate

Lower body rhythm and rotation

Aimed to target low hamstring and oblique range of motion

Aimed to target high hamstring range of motion

Aimed to target hip flexor range of motion

Walking quad stretch

Aimed to target adductor and hip flexor range of motion

Aimed to target lateral hips and range of motion through lumbar fascia

Frontal plane lower body exercise with rotational component

Lateral shuffle into acceleration

Low intensity ankle prep

Skipping technique used to develop rhythm and coordination

Rapid hip flexion to hip extension

A-skip technique

Eccentrically overloaded unilateral hip flexion/extension

Unilateral hip flexion/extension with rotational component

Unilateral power exercise focusing on vertical displacement

Unilateral power focusing on horizontal displacement

Hip flexor activation into acceleration

Hamstring activation into acceleration

Broad jumps targeting lower body power via horizontal displacement

Aimed to target rapid hip flexion to hip extension, vertical power, and kinetic chain efficiency

Power exercise aimed to target kinetic chain efficiency

Acceleration from kneeling start position

Acceleration from a kneeling start position

Lateral start into sprint

This exercise is aimed to target lengthening and activation of your groin muscles (adductors)

Hamstring and glute activation via hip flexion/extension

Aimed to target hamstring via knee flexion

Hamstring curl progression

Frontal plane exercise aimed to target abductors/adductors

Exercise aimed to activate lateral hips and lengthen adductors

Frontal plane exercise aimed to target kinetic chain efficiency

Aimed to activate obliques and stretch lumbar fascia

Aimed to target external rotators of the hip

Ballistic trunk flexion used to target anterior core and lats

Ballistic trunk flexion + kinetic chain efficiency

Aimed to target glute activation and hip flexor range of motion

Total body movement aimed to target kinetic chain efficiency

Kinetic chain efficiency, scapular decompression/retraction, lat range of motion

Aimed to target kinetic chain efficiency, glute/trunk activation, and hip flexor range of motion

Aimed to target hamstring range of motion, activation, and single leg stability

Aimed to target hamstring range of motion/activation, scapular retraction, and single leg stability

Ballistic exercise aimed to target rapid hip flexion to hip extension

Aimed to target hip flexor range of motion and trunk rotation