Strength and Power

The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.

Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.

1. Squat Jump

Start in position shown in photo #1
Jump off ground by extending legs powerfully
When feet touch the floor, lower into squat position and quickly drive into a jump again
Perform 3 sets of 10 jumps

Squat Jumps

Photo #1

Lunge Jumps
Photo #2

2. Lunge Jumps

Start in position shown in photo #2 (left leg forward and right leg straight back)
Jump up in place and change position of legs in midair (right leg forward and left leg straight back)
When feet touch the floor, lower into lunge position and quickly drive into a jump again
Perform 3 sets of 10 jumps

3. Lateral Stride Jumps

Start in position shown in photo #3
Jump sideways off left foot as far and high as possible landing on right foot
Absorb landing with right leg and quickly jump as far and high as possible back to left leg
Perform 3 sets of 10 jumps

Lateral Stride Jumps
Photo #3


Arnprior: 623-4515	Renfrew: 432-9088