Transition Exercises

Topics

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Single Leg Side-to-Side Hop and Stick
Balance on one leg, hop to side, regain balance, and hold position. Hop back to original position and hold. Repeat.
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Single Leg Squat, Swing and Reach
Stand on left leg, squat down and touch left foot with left hand while letting right leg swing back, return to upright position, swing right leg in front, return, and repeat.
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Single Leg Swing (Foward/Back)
Stand on one leg and swing other leg forward and back in saggital plane.
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Standing Hamstrings Stretch
Extend one leg in front, keep that leg straight with heel down and toe up, bend back leg and lean forward at waist.
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Adductor/Oblique/Lats Stretch
Step out to side with left foot, lift right arm overhead and reach over toward left side.
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Standing Quad Stretch
Stand on one leg, flex the other knee, reach back and grab the foot with your hand, pull, and hold. Grab a nearby object if required for balance.
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Soleus/Chest Stretch
From a staggered stance, put hands on back of hips and press your hips forward, push your chest up and pull your elbows back.
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Hip Flexor/Oblique Stretch
Take a long step with right leg and position weight over your front foot with torso upright. Raise left hand over head and flex laterally toward your right. Hold, and reverse.
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Standing Gastroc/Lats Stretch
Keep back leg straight and bend in front leg to feel stretch in calf. Grasp hands and reach directly overhead to stretch lats.
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Standing Gastroc/Trap Stretch
Keep back leg straight and bend in front leg to feel stretch in calf. Grasp hands behind back and depress shoulders to stretch traps.

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Transition Exercises

Topics

Single Leg Side-to-Side Hop and Stick

Single Leg Squat, Swing and Reach

Single Leg Swing (Foward/Back)

Standing Hamstrings Stretch

Adductor/Oblique/Lats Stretch

Standing Quad Stretch

Soleus/Chest Stretch

Hip Flexor/Oblique Stretch

Standing Gastroc/Lats Stretch

Standing Gastroc/Trap Stretch