South+Oldham+High+School 

== = = = = =Functional Movement Screen in High School Basketball Players=

=Community Partner: South Oldham High School=

Phase I Exercises:

 * Core Stability:
 * [|Standard Push Up]
 * **Description**: Start from the ground with your chest touching the floor and your feet shoulder width apart, bring your hands to the same level of your chest just under your shoulders, push with your hands against the floor and extend your arm keeping your entire body in alignment.
 * **Parameters:** 2 sets of 10 repetitions. Progress to 3-4 sets of 10 repetitions.
 * **Purpose:** Upper extremity strength, core stability and trunk stability
 * [|Bear Crawl]
 * **Description**: Assume a plank position with your arms extended, engage your core to try and limit the movements in your shoulders and hips, walk (crawl) forward by moving the opposite leg and arm
 * **Parameters**: Crawl forward for 15 seconds. Progress to 30 seconds.
 * **Purpose**: Upper and lower extremity strength, core stability and trunk stability
 * [|Plank]
 * **Description:** Lay on your chest, bring your elbows in line with your shoulders shoulder-width apart, raise your body as a unit up from the floor while engaging your core, hold this position.
 * **Parameters:** 3 sets of 30 second holds, progress to 45 second holds
 * **Purpose:** Core stability and upper extremity strength
 * [|Side Plank]
 * **Description:** Lay on your side, bring your elbows in line with your shoulders, raise hips from the floor so that your raises up as as a unit, engage your core and hold this position.
 * **Parameters:** 3 sets of 30 second holds each side, progress to 45 second holds each side
 * **Purpose:** Core stability and upper extremity strength
 * [|Quadruped alternating upper and lower extremity]
 * **Description:** While on all fours with your hands under your shoulders and knees under your hips, you will alternate extending opposite arm and leg out parallel to floor as if flying, then bring your elbow in to touch your knee, and return back to extended position, repeating 10 times. Change sides, and repeat.
 * **Parameters:** 3 sets of 10 each side
 * **Purpose:** Core stability
 * [|Bridges]
 * **Description:** While lying on your back, knees bent, feet flat on floor, hands to your side with palms up. thrust hips towards ceiling, hold 10 seconds, return to start position, repeat.
 * **Parameters:** 3 sets of 10 repetitions with 10 second hold each rep
 * **Purpose:** Core stability and lower extremity strength
 * [|Straight leg bridge]
 * **Description:** While laying on your back, knees bent, feet flat on the floor, hands to your side with palms up, extend right leg out straight, thrust your left hip to the ceiling, hold 10 seconds, return to start position, repeat right side
 * **Parameters:** 3 sets of 10 repetitions each side
 * **Purpose:** Core stability and lower extremity strength
 * [|Dorsiflexion wall mobility]
 * **Description:** Stand facing a wall with one foot forward and one foot back, with both feet pointing straight ahead. You will need a fist distance between front foot and the wall. While holding this position with your feet on the floor, rock to the left, then back, rock forward, then back, rock right, then back, trying to touch front knee to wall each time.
 * **Parameters:** Perform 3 sets of 10 on each leg, with rocking left,forward, and right being 1 rep
 * **Purpose:** Improve mobility in the ankle
 * [|Gastroc/Soleus stretch]
 * **Description:** For gastrocnemeus (calf) stretch; Stand arms length away from wall with one foot forward and one foot back with both feet pointing straight ahead. While keeping both feet flat on the floor, and back leg straight, lean forward until you feel a stretch in back lower leg. For Soleus stretch, Repeat this same procces, but with back leg slightly bent.
 * **Parameters:** 4 repetitions of 20 second hold each rep.
 * **Purpose:** Gastroc/Soleus flexibility
 * [|Split squat]
 * **Description:** Standing with one leg forward and one leg back, with both feet pointing straight ahead, slowly descend back knee towards the floor without touching it, and return back up, repeat.
 * **Parameters:** 3 sets of 10 repetitions each leg
 * **Purpose:** Lower extremity strength
 * Balance:
 * [|Single Leg Balance w/Basketball Skills]
 * **Description**: you would need a basketball; stand on one leg, maintain erect posture while engaging your core, throw a basketball either to your partner or against the wall, you can do a bounce pass, and different variation of dribbles. Try to keep your balance while maintaining erect posture. Repeat on the opposite side.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 5 sets of 25 repetitions.
 * **Purpose:** Balance, core stability and trunk stability
 * Flexibility:
 * [|Internal Rotation Dowel Stretch]
 * **Description**:stand straight, grab a stick with your ® hand, bring your ® hand overhead behind the neck, bring your (L) hand behind the back and grab the stick, slowly bring your ® hand up to feel the stretch in your (L) shoulder.
 * **Parameters**: 3 sets of 20 seconds hold.
 * **Purpose**: Shoulder flexibility and shoulder mobility
 * [|Single Leg Lowering]
 * **Description**: you would need a belt, band, or towel to assist you. Put a belt around your (L) foot, lay flat on the floor, with the assist of a belt raise your (L) leg straight up and maintain that position, then bring your ® leg to the same height as your (L) leg, slowly lower your ® leg while controlling the motion. Brace your abdominal muscles while lowering the leg. Repeat on the opposite side.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Hamstring flexibility, core stability and motor control
 * [|Lat Stretch]
 * **Description**: Start in a kneeling position, place your arms above your head on a counter or table, slowly sit back onto your heels until you feel a stretch on your shoulders and upper back. This exercise can also be performed in standing if one cannot assume the kneeling positions.
 * **Parameters**: 2 sets of 15 second holds. Progress to 3-4 sets of 15 second holds
 * **Purpose:** Thoracic and shoulder mobility stretching
 * [|Supine] [|Serratus Punch]
 * **Description **: Lay down on your back with your knees bent in a hook-lying position, raise one arm straight up toward the ceiling, while keeping your back touching the table slowly punch your raised arm toward the ceiling, slowly return to the start position.
 * **Parameters**: 2 sets of 10. Progress to 3 sets of 10.
 * **Purpose**: Serratus anterior muscle strengthening and shoulder mobility
 * [|W Superman's]
 * **Description: **Lay down on your stomach on a floor or mat, place your arms above your head with your elbows flexed to 90 degrees (your arms and head will create the letter W), engage your back muscles and glutes to simultaneously raise your legs and chest off the floor.
 * **Parameters: ** 2 sets of 10. Progress to 3 sets of 10.
 * **Purpose:** Core stability, posterior chain strength and scapular stabilization
 * [|Y Superman's]
 * <span style="font-family: Arial,Helvetica,sans-serif;">Description: Lay down on your stomach on a floor or mat, place your straightened arms above your head in a 45 degree angle (creates the letter Y), engage your back muscles and glutes to simultaneously raise your legs and chest off the floor.
 * <span style="font-family: Arial,Helvetica,sans-serif;">Parameters: 2 sets of 10. Progress to 3 sets of 10.
 * <span style="font-family: Arial,Helvetica,sans-serif;">Purpose: Core stability, posterior chain strength and scapular stabilization
 * <span style="background-color: white; font-family: Arial,sans-serif; line-height: 18.25pt;">[|I Superman's]
 * <span style="font-family: Arial,Helvetica,sans-serif;">**Description**: Lay down on your stomach on a floor or mat, place your straightened arms directly above your head (your arms and body creates the letter I), engage your back muscles and glutes to simultaneously raise your legs and chest off the floor.
 * <span style="font-family: Arial,Helvetica,sans-serif;">**Parameters**: 2 sets of 10. Progress to 3 sets of 10.
 * <span style="font-family: Arial,Helvetica,sans-serif;">**Purpose**: Core stability, posterior chain strength and scapular stabilization
 * <span style="font-family: Arial,sans-serif; line-height: 1.5; text-decoration: none;">[|T Superman's]
 * **<span style="font-family: Arial,sans-serif; line-height: 18.25pt;">Description **<span style="font-family: Arial,sans-serif; line-height: 18.25pt;">: Lay down on your stomach on a floor or mat, place your straightened arms beside at shoulder level (your arms and body creates the letter T), engage your back muscles and glutes to simultaneously raise your legs and chest off the floor.
 * **<span style="font-family: Arial,sans-serif; line-height: 18.25pt;">Parameters: **<span style="font-family: Arial,sans-serif; line-height: 18.25pt;"> 2 sets of 10. Progress to 3 sets of 10.
 * **<span style="font-family: Arial,sans-serif;">Purpose: **<span style="font-family: Arial,sans-serif;"> Core stability, posterior chain strength and scapular stabilization
 * [|Hip Flexor Stretch]
 * ** Description ** : kneel on ® leg (knee underneath the buttocks), (L) leg in front (ankle underneath the (L) knee), squeeze your buttocks, maintain that position and shift your weight forward. Try not to arch the back while shifting forward. Repeat on the opposite side.
 * **Parameters:** 5 sets of 20 seconds hold
 * **Purpose:** Quadricep flexibility
 * [|Wall Hamstring Stretch]
 * **Description**: find a corner of a wall; lay down flat on your back, one leg straight on the wall, other leg straight on the floor, contract the quadriceps muscle of the leg on the wall that will straighten the leg and you will feel the stretch in your hamstrings. Repeat on the opposite side.
 * **Parameters:** 5 second contraction, followed by 20 second hold, repeat 5 times.
 * **Purpose:** Hamstring flexibility


 * Lunge:
 * Lateral Lunge
 * **Description**: Stand erect with feet together, take a step to your right with your ® foot (make sure your toes point forward and not in any other direction), bend your ® leg to about 90 degrees, (L) leg stays straight, and step back to the starting position. Repeat on the opposite side.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 5 sets of 15 repetitions or with weights.
 * **Purpose:** Lower extremity strength, core stability, trunk stability
 * Squat:
 * [|Wall Squat Facing the Wall]
 * **Description**: Stand facing a wall with your feet shoulder width apart, squat as if you are going to sit on a chair but avoid placing your knees far over your toes, descend to a comfortable position while keeping your heels flat on the floor and spine in neutral.
 * **Parameters**: 3 sets of 10 repetitions. Progress to 3 sets of 15-20 repetitions.
 * **Purpose**: Lower extremity strength, trunk stability
 * [|Squat with Support]
 * Stand facing a table or counter-height object with your feet shoulder width apart, slightly grasp the table/counter to assist in maintaining your balance as you descend, squat as though you are going to sit on a chair reaching back with your hips, avoid placing your knees far over your toes, descend to a comfortable position while keeping your heels flat on the floor and spine in neutral.
 * **Parameters**: 3 sets of 10 repetitions. Progress to 3 sets of 15-20 repetitions.
 * **Purpose**: Lower extremity strength and trunk stability

Phase II Exercises:
>>> >>> >>>
 * Core Stability:
 * [|Close Grip Push Up]
 * **Description:** Lying face down, begin in a push up position with hands close together, hand position underneath chest, brace abs, push up as one whole unit. Repeat. Keep abs tight throughout each set.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * [|Wide Grip Push Up]
 * **Description:** Lying face down, start in a push up position with hands slightly outside shoulder width, brace your core, and press your whole body up as one unit. Keep your body in a straight line from head to toe throughout the set.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * Purpose: Trunk stability, core stability and upper extremity strength
 * [|Decline Push Up]
 * **Description:** Begin in push up position with feet elevated on bench/chair, hands underneath shoulders, perform push up as one whole unit. Keep abs tight throughout each set.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Core stability and upper extremity strength
 * [|Quadruped Elbow to Knee]
 * **Description:** Begin in all fours position, hands underneath shoulders, knees underneath hips, lift up right arm and left leg, extend outward, bring elbow and knee in towards body, make contact with elbow and knee. Repeat. Keep abs tight throughout each set.
 * **Parameters:** 3 sets of 10 total repetitions. Progress to 3 sets of 20 total repetitions.
 * **Purpose:** Core stability
 * [|Prone Plank with Shoulder Taps]
 * **Description:** Begin in push up position, hands underneath shoulders, shift weight to left hand, tap right hand to left shoulder, return to starting position. Repeat on other side. Keep abs tight throughout each set.
 * **Parameters:** 3 sets of 10 total shoulder taps. Progress to 3 sets of 20 total shoulder taps
 * **Purpose:** Core stability and upper extremity strength
 * Balance:
 * [|Y-Balance]
 * **Description:** Stand on one leg with a slight bend in your knee. Use the other leg to slowly reach out and touch the ground as far as you can in front of you without losing your balance, then bring that leg back to the starting position. Repeat while reaching out with your leg to touch back behind you as far to the left and to the right as possible without turning your body. This is one rep.
 * **Loading:** Perform 3 sets of 10 on each leg.
 * **Purpose:** Balance and coordination
 * Flexibility:
 * [|Physioball Letter I]
 * **Description**:<span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">Lie on your stomach on the physioball, grab a set of dumbbells, raise both arms straight above head, and perform an exercise by bringing your arm up and down slowly.
 * **Parameters**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">3 sets of 10 repetitions.
 * **Purpose**: Core stability, shoulder mobility and scapular stabilization
 * [|Physioball Letter T]
 * **Description**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">Lie on your stomach on the physioball, grab a set of dumbbells, raise both arms to the side (make a T), and perform an exercise by bringing your arm up and down slowly.
 * **Parameters**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">3 sets of 10 repetitions.
 * **Purpose**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">Core stability, shoulder mobility and scapular stabilization
 * [|Physioball Letter Y]
 * **Description:** Lie on your stomach on the physioball, grab a set of dumbbells, raise both arms above head in an angle (make a Y), and perform an exercise by bringing your arm up and down slowly.
 * **Parameters**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">3 sets of 10 repetitions.
 * **Purpose**: Core stability, shoulder mobility and scapular stabilization
 * [|Physioball Horizontal Abduction]
 * **Description:** Lie on your stomach on the physioball, grab a set of dumbbells, bring both elbows to the side and in 90 degree angle, perform an exercise by bringing the elbows in towards the chest and out.
 * **Parameters**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">3 sets of 10 repetitions.
 * **Purpose**: Core stability, shoulder mobility and scapular stabilization
 * [|Physioball Overhead Press]
 * **Description**:Lie on your stomach on the physioball, grab a set of dumbbells and perform overhead press by raising your arms above your head.
 * **Parameters**: <span style="font-family: 'Calibri','sans-serif'; font-size: 14.6667px;">3 sets of 10 repetitions.
 * **Purpose**: Upper extremity strength, shoulder mobility and trunk stability
 * [|Dynamic Hamstring with Chair (3-way)]
 * **Description**: In standing position, place leg on the chair, straighten leg by contracting quads (top of your thigh - the muscle that straightens your knee), hold position and follow up by leaning forward. Follow above instructions, add a twist/turn to the left, then add a twist/turn to the right.
 * **Parameters**: 5 second contraction, followed by 20 second hold, repeat 5 times. Progress with leaning further until you feel a stretch.
 * **Purpose**: Hamstring flexibility
 * [|Active Lat Stretch with Physioball]
 * **Description**: With your body facing the ceiling place place your feet slightly wider than shoulder width apart, place the physioball between your shoulder blades, while engaging your glutes reach overhead as far back as possible.
 * **Parameters**: 2 sets of 10 repetitions with 5 second holds. Progress to 3 sets of 10 repetitions.
 * **Purpose**: Latissimus dorsi stretch, thoracic and upper extremity mobility and gluteal activation
 * Lunge:
 * [|Bridge on Physioball]
 * **Description:** Begin lying flat on back with heels on physioball, brace abs, perform a bridge as one whole unit by contracting gluts, pause at the top of the bridge for 2 seconds, return to starting position.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Core stability and lower extremity strength
 * [|Chop in Half Kneeling]
 * Description: Kneel with one leg back and the other leg forward. Use a light medicine ball/basketball and slowly bring it from your thigh of your back leg to over your head as high as you can, hold for a count of one, then bring it back down. Keep your back straight and stay as tall as possible throughout the exercise.
 * Loading: 3 sets of 10-15 slow repetitions on each side.
 * Purpose: Core stability and motor control
 * Squat:
 * Bodyweight Squat
 * **Description:** Stand with your feet shoulder width apart and pointing straight forward or as close as you can get. Bring your hips back and sit down as if sitting in a chair until your hips are level with your knees, pause, then return to standing. Don't let your knees collapse in. Stand tall throughout the exercise as best your can. If you can't quite squat down until your hips are level with your knees, squat to a level you can go to with proper form and slowly go a little deeper each week as you get stronger.
 * **Parameters:** 3 sets of 10-15 (increase repetitions as you improve) slow controlled repetitions.
 * **Purpose:** Improve squat for better jumping, landing, and boxing out.
 * [|Goblet Squat]
 * **Description:** Stand with your feet shoulder width apart while holding a dumbbell, medicine ball, or kettlebell against your chest with both hands. Bring your hips back and sit down as if sitting in a chair until your hips are level with your knees, pause, then return to standing.
 * **Loading:** 3 sets of 10-15 slow controlled repetitions.
 * **Purpose:** Improve squat for better jumping, landing, and boxing out

Phase III Exercises:

 * Core Stability:
 * [|Plank with Alternating Arm Lifts]
 * Description: In plank position, brace abs, lift one arm out in front of you, bring it back down, then repeat with the other arm.
 * <span style="font-family: Arial,Helvetica,sans-serif;">Loading: 3 sets of 10-20 slow controlled repetitions with a one second pause
 * Purpose: Core stability
 * [|Mountain Climbers]
 * **Description:** Begin at the top of a push up position with hands directly under shoulders. Alternate bringing right knee towards right elbow and left knee towards left elbow as if you were sprinting.
 * **Parameters:** 30 seconds continuously. Progress to 45 seconds and then to 1 minute
 * **Purpose:** Core stability and lower extremity power
 * [|Bridging with Hamstring Curl on Physioball]
 * **Description:** Begin lying flat on back with heels on physioball. Perform a bridge by contracting gluts and core. Hold the bridge position while bending knees and bringing physioball toward body. Return to bridging position with knees straight.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Core stability and hamstring strength
 * [|Bridging with Alternating Leg Lift on Physioball]
 * **Description:** Begin lying flat on back with heels on physioball. Perform a bridge by contracting gluts and core. Hold the bridge position while alternatively lifting legs off the ball and straight into the air. Keep core tight throughout the entire exercise!
 * **Parameters:** 3 sets of 10 repetitions (on each leg - 20 leg lifts total). Progress to 3 sets of 15 repetitions.
 * **Purpose:** Core stability and balance
 * [|Close Grip Push Up on Medicine Ball]
 * **Description:** Feet shoulder width apart. Medicine ball placed underneath chest. Place both hands on side of medicine ball. Perform push up.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * [|Alternating Medicine Ball Push Up (ball stationary)]
 * **Description:** Begin in push up position with right hand on medicine ball. Perform a push up. Move body laterally and place left hand on medicine ball. Perform a push up. Repeat. Keep core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * [|Alternating Medicine Ball Push Up (ball moves)]
 * **Description:** Begin in push up position with right hand on medicine ball. Perform a push up. Move ball across body and underneath left hand. Perform a push up. Repeat. Keep core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * <span style="color: #167ac6; font-family: Roboto,arial,sans-serif;">[|Pushup with Lateral Reach]
 * **Description:** Complete one push up & return to push up position. Tap your left hand outside your right hand followed by tapping your right hand outside of your left hand. Repeat. Keep core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper body/extremity strength
 * <span style="color: #333333; font-family: Roboto,arial,sans-serif;">[|Pushup with Lateral Walk]
 * **Description:** Complete one push up & return to push up position. Side step left one step. Repeat a push up. Keep core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions (5 repetitions with a lateral walk to the left & 5 repetitions with a lateral walk to the right). Progress to 3 sets of 20 repetitions ( 10 repetitions with a lateral walk to the left & 10 repetitions with a lateral walk to the right).
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * Flexibility:
 * <span style="color: #333333; font-family: Roboto,arial,sans-serif;">[|Single Leg Romanian Deadlift]
 * **<span style="color: #333333; font-family: Roboto,arial,sans-serif;">Description: **Balance on one leg with the knee slightly flexed. Extend the opposite leg backward while keeping your back straight & allowing your arms to hang in front of you toward the ground. Keep the core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions (3 sets balancing on the right foot & 3 sets balancing on the left foot). Progress with handheld dumbbells in each hand (start with 5 pound dumbbells).
 * **Purpose:** Balance, flexibility and core stability
 * Lunge:
 * <span style="color: #167ac6; font-family: Roboto,arial,sans-serif; font-size: 14px;">[|Anterior Lunge with Diagonal Medicine Ball Thrust]
 * **Description:** Start with a medicine ball held at your chest with both feet together. lunge forward with left leg. Reach down & to the right toward the ground with the medicine ball. While holding the lunge position, rotate upper body to the left & reach over your left shoulder with the medicine ball. Return the medicine ball to your chest. Step backward with your left leg to return to the starting position. Repeat with the opposite leg forward & opposite trunk rotation.
 * **Parameters:** 3 sets of 10 repetitions (1 set is 5 repetitions lunging with the left leg forward & 5 repetitions lunging with the right leg forward). Progress to 10 repetitions with each leg. ( 1 set would be a total of 20 repetitions). Further progression can be obtained using a heavier medicine ball.
 * **Purpose:** Core stability, motor control, balance and lower extremity strength


 * <span style="color: #333333; font-family: Roboto,arial,sans-serif;">[|Half Kneeling Chop]
 * **Description:** Start in half kneeling position. Reach overhead with physioball, basketball, or medicine ball. Hold for 3 to 5 seconds. Repeat. Keep core tight throughout!
 * **Parameters:** 1 set of 10 repetitions with the right leg forward. 1 set of 10 repetitions with the left leg forward. Progress to 2 sets of 10 repetitions (2 sets of 10 with right leg forward, 2 sets of 10 with left leg forward). Further progression by using a heavier medicine ball
 * **Purpose:** Trunk stability, core stability and balance
 * Squat:
 * <span style="color: #167ac6; font-family: Roboto,arial,sans-serif; font-size: 14px;">[|Wall Squat with Dowel Overhead]
 * **Description:** Begin with your back against the wall, feet facing forward & shoulder width apart, arms extended overhead shoulder width apart grasping the dowel in a horizontal orientation. Descend into a squat keeping your back flush against the wall, elbows straight (not "locked out"), heels remaining on the ground, & glutes to 90 degrees or slightly past. Repeat. Keep core tight throughout!
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 10 repetitions away from the wall
 * **Purpose:** Lower extremity strength, core stability and shoulder mobility