Foundational Footwork
Duration:
14 minutes Sport Science Lab's Foundational Footwork is the basis for your athletic and
fitness goals. Whether you want to rehab an injury, gain inches on your
vertical, or add MPH to your fastball, this is where you start. By
training the bare foot, and adding variable balance to every aspect of
it, SSL's Foundational Footwork program brings attention to the part of
your body that handles 99% of your athletic motion, with 1% of your
body's muscle.
But that's not all it does. The unique movements in the Foundational
Footwork program will strengthen your core, increase your
proprioception, and realize gains in all-around athleticism like you've
never seen. Combine with our Ballistic Ball Workout for the ULTIMATE
workout...at home, in the gym, even on the road.
Exercises:
Slant Board 101
Exercises:
Pivots on Instability Disks
Exercises:
Single Leg Pivots on Instability Disks
Exercises:
Double Leg Squats on Instability Disks
Exercises:
Single Leg Squats on Instability Disks
Exercises:
Figure Eights on Instability Disks
Exercises:
Inward Outward Pipes
Exercises:
Perpendicular Pipes
Exercises:
Pipe Walk Playlist:
Instability Disks Setup|files/ssl/video/output/Discs_setup_1343.flv
Slant Board 101|files/ssl/video/output/slantboard-101_0_1286.flv
Pivots on Instability Disks|files/ssl/video/output/discs-pivot_1272.flv
Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
Double Leg Squats on Instability Disks|files/ssl/video/output/discs-two-leg-squats_1281.flv
Single Leg Squats on Instability Disks|files/ssl/video/output/discs-single-legged-squats_1278.flv
Reverse Double Leg Squat on Instability Disks|files/ssl/video/output/disks-reverse-double-leg-squats_1319.flv
Single Leg Reverse Squats on Instability Disks|files/ssl/video/output/discs-single-leg-reverse-squats_1275.flv
Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
Inward Outward Pipes|files/ssl/video/output/pipes-inward-outward2_1310.flv
Required Equipment:
Slantboard
Instability Disks
Pipes
Balancing Poles
Comments
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What is the best way to address ankle pain while on the slant board in eversion?
WHAT IS THE BEST WAY TO ADRESS ANKLE PAIN WHILE ON SLANT BOARD EVERSION POSITION
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You can do this workout everyday
how many times a week should I do this work out?
Dustin,
Can't access the poster link. I assume that might be because I'm not a trainer?
the poster at the facility and the way we were taught and the way Gavin explained it and the concept of it is that it's slant board, disks, pipes and that's the order he had me use the whole week of my training and told me that I should do it in that order and focus more on expanding or adding to it when ever it became easy example the different levels of the disk the height of the slant board the necker doing mauy thai kicks during the single leg pivots ect.
hmmm I'm really curious about these orders now. I have the SSl posters that Terry sent me in a pdf that are suppose to be the exact ones that are posted up on the walls down there and they say pipes, disk, slant board and i am pretty sure thats the way we were shown during are certs and I know we never talked about how important any order is. I'm sure glad we all have these forums for any guidance. trying to post the poster
well not the order but manipulating the exercises to fit your needs is what's most important hence the necker of kicking a soccer ball on the slant bored different heights and levels to the disk and slant bored and even newer exercises and movements so on and so forth think to add on and change up the movements rather than changing the order so much
It seems to me that occasionally mixing the order of the exercises would be good because the nervous system adapts so quickly.
Regarding the pipes, how important is to for your foot to conform to the pipes for in/outward? I ask because my feet don't conform to the pipe the closer my heel or toes get to the floor.
yeah that's why i said 1. slant board 2. disk there is no real particular order for the disk and can be done in a different order it's totally dependent on the person and there needs you can do different variations of the squat and pivots completely dependent on the person and there needs 3. pipes are done in that exact order
it's 1. slant board 2. disk 3. pipes and the ball work is to be done in the order posted as well
Whoops! Just noticed the date on your post. Please disregard my reference to the cert. My other comment still stands though.
No offense to you personally Daniel but I am surprised that the certifcation training didn't cover this knd of stuff. Exercise order seems to vary quite a bit throughout the workouts and routines even though it is often recomended you be sure to follow the exercises in order.
what is the correct order for the FF the video has it start with the slant board 101,pipes then disk. Is there a benifit of the order or is it ok to do any order as long as you do the excercies.
thanks,
That's the order I do it. For the ballwork they specifically say to do it in the prescribed order - I imagine it's same for footwork.
Now that i rechecked my folder and notes of the routine we did down there it is this same order but since i printed the posters and put them up i have been going by them.
--edited by admin, link removed--