Exercise

Description

Fitness Component Targeted

Lateral single leg hops on and off an aerobic step. This exercise is intended to challenge unilateral balance and strength. This exercise also requires a great deal of coordination.

Unilateral Strength, Balance & Coordination

Resisted Static squats helps with building lower body strength and core strength. It is excellent for challenging balance. Static squats have also been proven to have positive effects on force production.

Balance, Core Strength & Static Strength

Squash is a unilateral sport and one of the best exercises to build unilateral lower limb strength is the Bulgarian squat. When performed correctly it will help to build both strength and improve mobility.

Unilateral Strength, Balance & Mobility

Plyometric jumps is a classic exercise used across all sports to build speed and power. During the SST phase, the emphasis was on developing technique as there is an increase in risk of injury when it comes to plyometric exercises.

Rhythm, Coordination & Power

BOSU Banded stars are functional core exercises which heavily includes balance. While sitting on a BOSU, the participant was asked to stretch the resistance band to form a star shape with all extremities extended. Co-contraction of the posterior and anterior chain is required to perform this exercise.

Core Stability & Balance