Quickness And Agility Drills Strength And Power Upper Body And Trunk Strengthening

The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.
Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.


Cone Jump

  • Start in position shown in right picture
  • Jump back and forth over cone while facing the same direction
  • You can vary the exercise by increasing the distance away from the cone
  • Perform 3 sets of 20 jumps


  • position of feet for stretching exercises

Diagonal Foot Work

  • Start in position shown in left picture
  • Quickly move both feet landing in a diagonal position
    (Right foot forward and left foot back) as shown in right picture
  • Quickly return to start position
  • Repeat with left foot forward and right foot back
  • Continue above order as quickly as possible
  • Perform 3 sets of 20 jumps
Two Foot Quadrant Jumps
  • Place tape on the floor in a + pattern
  • Start in one quadrant of the + as shown in right picture
  • Jump clockwise from quadrant to quadrant until you return to the starting point
  • Reverse direction jumping from quadrant to quadrant as quickly as possible
  • Don't let your feet touch the tape
  • Perform 3 sets of 5 clockwise and 5 counterclockwise
Box Jumps
  • Using an 18" high box start in position as shown in 1st picture from left
  • Jump off box to floor as shown in 2nd picture from left
  • As soon as you hit the floor, quickly jump forward as far as you can
  • You can vary the exercise by jumping left or right after hitting the floor
  • Perform 10 forward, 10 to left and 10 to right
  • Another variation is performing the exercise with one foot as shown in the 3rd and 4th picture from left
  • Perform 10 forward jumps with each foot

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