Bullitt+East+High+School+and+South+Oldham+High+School 

=Functional Movement Screen in High School Basketball Players=

=Community Partner: South Oldham High School=

Phase I Exercises:

 * Core Stability:
 * Balance:
 * Single Leg Balance w/Basketball Skills
 * Flexibility:
 * Lunge:
 * Squat:
 * Squat:

Phase II Exercises:

 * Core Stability:
 * Balance:
 * Flexibility:
 * Lunge:
 * Squat:

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.
 * Loading: 3 sets of 10-20 slow controlled repetitions with a one second pause
 * Purpose:
 * [|Mountain Climbers]
 * **Description:** In extended push up position place hands directly under shoulders. Alternate bringing right knee towards right elbow and left knee towards left elbow. Keep core tight throughout the duration of the exercise!
 * **Parameters**: Start with performing mountain climbers for 30 seconds continuously and progress to 45 seconds and then to 1 minute
 * **Purpose:** Core strength and power training.
 * [|Hamstring Curl on Physioball]
 * **Description:** Begin by laying on back with both heels on the physioball. Perform a bridge exercise by engaging gluts and core. Hold the bridge position while bending knees and moving the physioball towards body. Move physioball and heels back away from body. Repeat.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Core stability, balance, and hamstring strength
 * [|Bridge with Alternating Leg Lifts on Physioball]
 * Description: Begin by laying on back with both heels on the physioball. Perform a bridge exercise by engaging gluts and core. Hold this position and alternate lifting legs off of the physioball.
 * Parameters: 3 sets of 10 repetitions (10 lifts with each leg - 20 total). Progress to 3 sets of 15 repetitions.
 * Purpose: Core stability and balance
 * Trunk Stability:
 * [|Close Grip Medicine Ball Push Up]
 * **Description:** Place feet shoulder width apart. Place medicine directly underneath chest. Place both hands on the side of the 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 Ups (ball moves)]
 * **Description:** Begin in push up position with medicine ball under right hand. Perform push up. At the top of push up position move ball across body and underneath left hand. Perform push up. Repeat.
 * **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 Ups (ball stationary)]
 * **Description:** Begin in push up position with medicine ball under right hand. Perform push up. At the top of push up position move body laterally (keep core tight) and place left hand over the ball. Perform push up. Repeat.
 * **Parameters:** 3 sets of 10 repetitions. Progress to 3 sets of 15 repetitions.
 * **Purpose:** Trunk stability, core stability and upper extremity strength
 * Balance:
 * Flexibility:
 * Lunge:
 * Squat: