Cutting drills

Set up two lines, 20-30 m long, approximately 10 m apart.Read more


Start by standing parallel to the line, then explosively jump up and sideways over the barrier with both feet.Read more

Shuttle run

Mark off lines at 10m, 20m and 30m, (or a similar variation).Read more

Inner range VMO in lunge position

Stand in a split stance with your right leg forward.Read more

Free standing single leg squats

While standing on your right foot, reach your buttocks backward and torso slight forward to keep your body weight over your foot as you bend your right knee.Read more

Forward lunges

While standing, take a large step forward with your right leg and bend your knee as you bring most of your weight forward onto the right leg.Read more

Single leg squats with the ball

Stand sideways parallel to a wall with a stability ball between your left hip and the wall.Read more

Steps downs

With your right leg firmly on the step, bend the right knee with control, while dropping the left heel down towards the ground.Read more

Steps ups

Stand facing a step with your right firmly on the step.Read more

Wall squats with stability ball

Stand with your back to a wall, with a large stability ball between your back and the wall at the level of your low back.Read more

Wall Squats

Stand 6-8 inches from a wall, with a small ball or towel roll gently squeezed between your knees.Read more

Seated knee extensions

Sit on a firm chair with an ankle weight or resistance band around your ankle.Read more

Standing hamstring curls

Bend your right knee up towards your buttocks, then lower with control.Read more

Sit to stand

Shift forward until your buttocks are near the front of the seat, and place your feet firmly on the floor with your toes under your knees.Read more

Hamstring setting

Sit or recline with your right knee bent to 45°, and your foot flat on the bed.Read more

Quads setting

Sit or recline with with your right leg extended in front of you and a rolled towel placed under your right knee.Read more


Sit on the edge of a bed with your right leg extended forward on the bed, and your left leg off the edge of the bed and in contact with the floor.Read more

Wall Flexion

Lay on the floor, perpendicular to a wall with your right leg extended up the wall.Read more

Strap Flexion

Lay down or site with your right knee bent, your foot flat, and with a strap around your right ankle/shin.Read more

Lateral cross-overs

Standing. Move sideways toward your left, alternately cross your right foot in front of the left, then behind the left as your travel. Gradually increase your speed. Repeat in the opposite direction with the left foot crossing over.