LESSON 2,
CORE [structural] EXERCISE: DEADLIFT

Core exercises recruit one or more large muscle areas and involve two or more primary joints. A core exercise that emphasizes loading the spine directly can be further described as a structural exercise.

The deadlift involves muscular stabilization of posture (e.g., maintaining a rigid torso and a neutral spine).

NOTE: The deadlift focuses on extension and flexion of the hips as the spine, considered a single primary joint, maintains a neutral position.

MAJOR MUSCLES INVOLVED: gluteus maximus, semimembranosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

LESSON 1.
HURDLE MOBILITY DRILLS: PART I

This first part in a series of mobility drills works linear and lateral movements. Every move starts with the athlete standing erect with feet parallel to each other and shoulder-width apart.

The over-under drill is commonly done laterally, but this variation incorporates change in direction.

Note: If hurdles are not available, athletes can perform the drills by mirroring the motion of trying to step over and under a hurdle.

MUSCLES AFFECTED: hip abductors, hip adductors, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, rectus femoris, soleus