WEDNESDAY EXERCISE OF THE WEAK:
BAND LATERAL WALK

The Band Lateral Walk is a great exercise to help develop lower body strength and lateral ankle stability to reinforce strength and proprioception for optima play and injury prevention. In working lateral hip strength, your allowed more stability and power through the hips. In sport, it helps when cutting and in change of direction. The strength developed through the Band Lateral Walk exercise also helps you maintain a solid core for good posture and position to move, work and play.

Execution:

Stand with your kneed slightly bent in a mini squat position. Place the resistance band around the ankles.
Remember to use a band with the correct tension – don’t use to hard of a tension. You can always move up with resistance, which is better then overdoing it.
Maintain the squat position and neutral position of the feet (toes straight ahead).
Walk sideways (lateral) putting tension on the band.
Think “Long Step – Short Step”; taking a long step with the lead leg, and a short 6-8 inch step – DO NOT SLIDE THE FEET – to move.

Go 10-15 yards or 10-12 lateral steps. Keep facing the same direction and return to the start position.

Beginners – do 1 set – up and back
Intermediate – do 2 sets – up and back is one set
Advanced – do 3 sets – up and back is one set; you can also increase distance if wanted.