An eccentric single-leg calf exercise, lowering the heel below a step on one leg. Rising with help from both feet and lowering on one emphasises the controlled lengthening phase, a key approach in Achilles and calf rehab. An important strengthening drill once basic capacity has returned.
Jogging on the spot with brief holds added to challenge balance and control. The light, repeated foot contacts reintroduce running-style loading, while the holds test single-leg stability. A useful early return-to-running and calf-conditioning drill.
A reactive rotator-cuff exercise dropping and catching a light (around 1kg) weight with the arm raised to 90 degrees in the scapular plane. The catch challenges the cuff to control sudden load in a functional, slightly forward overhead position. Builds reactive stability for everyday and sporting tasks.
A reactive rotator-cuff drill dropping and catching a light (around 1kg) weight with the shoulder in anterior external rotation. Controlling the brief catch builds the cuff's ability to stabilise the shoulder against quick forces. It pairs with the internal-rotation version to train both directions.
A reactive rotator-cuff drill briefly dropping and catching a light (around 1kg) weight with the shoulder held in anterior internal rotation. The quick catch trains the cuff to react to and control sudden load in this position. A targeted exercise for reactive shoulder stability.
A reactive press-up where you fall onto a waist-height surface and catch yourself, absorbing through the arms. The drop-and-catch trains the shoulders and chest to handle quick loads in a controlled, manageable way. A mid-level step toward more demanding plyometric push-ups.
An explosive push-up where the hands leave the floor for a clap before landing. This high-level plyometric develops upper-body power and the ability to absorb and produce force quickly. Suited to the final stages of rehab or to athletic conditioning.
A reactive shoulder drill controlling a gentle fall toward a doorway and catching yourself with the hands. The quick load-and-absorb action trains the shoulder to react to and control sudden forces. A higher-level exercise for building reactive shoulder strength and confidence.
A single-leg hip hinge with a kettlebell that also challenges balance.
A backward-stepping lunge with dumbbells to load each leg with good control.
A controlled on-the-spot jog to reintroduce light running-style loading.
Small, low-impact star jumps to introduce gentle hopping and ankle loading.
A maximal horizontal jump for developing lower-limb power and landing control.
An explosive split-stance jump alternating legs to build single-leg power.
A powerful press-up driving the body up off the floor to build upper-body explosiveness.
An explosive upper-body press-up where the hands leave the floor.
A fast, springy single- or double-leg hop training lower-limb stiffness and power.
A reactive plyometric linking a controlled landing to an explosive horizontal jump.
