TP Quadballer
The TP Quadballer allows you to roll completely through the quads, IT band, lower back, hamstrings, and neck safely and effectively.
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Q&A: Tight IT Band
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: I'm a distance runner who has struggled with a hamstring/IT band issue for almost two years. Are...
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Q&A: Wearing Orthotics
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: What is your opinion regarding the use of orthotics to address unequal leg length? — Simon,...
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Squats Done Right
The classic squat builds strength, muscle, and mobility—that is, if you do it right. But as performance specialist Nick Winkelman explains, many people make one of two mistakes when performing squats....
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Push Press - Barbell
Starting Position Standing, holding bar in front squat position Procedure Drop hips back and down into a quarter squat position and immediately explode back up through the starting position As the...
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Push Jerk - Barbell
Starting Position Standing, holding bar in front squat position Procedure Drop hips back and down into a quarter squat position and immediately explode back up through the starting position As the...
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Medicine Ball - Granny Toss - Reverse
Starting Position Standing in an athletic position, holding medicine ball below waist with arms straight Procedure Sit the hips back and down, keeping heels on ground Reverse directions by extending...
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Lateral Vertical Hop - Continuous Over Hurdle
Starting Position Stand to the side of a line of hurdles balancing on your leg nearest the hurdles. Bend your arms 90 degrees and maintain this angle throughout the movement. Procedure Using your arms...
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Forward Lunge Elbow to Instep - Football
Starting Position Stand with your back straight and your arms at your side Procedure Step forward into a lunge with your left foot Place your right hand on the ground and your left elbow to the inside...
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How to Heal an Ankle Sprain
Overview If death and taxes are the top two on the list of events likely to happen to all of us, sprained ankles are a close third, at least among those who participate in sports. The ankle is the...
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Everything You Need to Know About Shin Splints
Overview Shin splints, also referred to as medial tibial stress syndrome or tibial pain syndrome, is a term for pain in the front or inner part of the lower leg. Shin splints are one of the most...
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The Fastest Workout Known to Man
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. There’s a drill that takes just six seconds to perform, but yields significant speed, power and...
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The Complete Guide to Stress Fractures
Overview A stress fracture is a tiny crack in a weight-bearing bone. It can develop in any part of the body, but the American Academy of Orthopaedic Surgeons says that more than 50 percent of all...
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Q&A: Faster 40-Yard Dash Time
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: What are the best exercises for improving my time in the 40-yard dash? A: Remember when you ran to...
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Jumper's Knee: The Complete Guide
Overview You don’t have to be a jumper to get jumper’s knee, but that activity would put you in a high-risk group. Patellar tendinitis, the medical term for jumper’s knee, is a frequently reported...
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All About High Ankle Sprains
Overview Just the term “high ankle sprain” is enough to grab the attention of, if not frighten, the toughest athletes. Even if you're not exactly sure what's involved, you probably know that it's an...
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Everything You Need to Know About Hip Injuries
Overview Your hips are strong and stable when healthy, but injury and certain conditions, like osteoarthritis and osteoporosis, both common in older adults, may affect the health of the hips. For...
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Step-ups - Dumbbell
Starting Position Standing holding dumbbells, with one foot on a plyometric box and torso leaning slightly forward Procedure Fire the glute and stand tall, bringing the lower foot up Step back down,...
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How to Treat a Dislocated Kneecap
Overview No one will have to tell you when you’ve suffered—and suffered is the right word—a dislocated kneecap. It is a serious, painful injury that needs immediate medical attention. The long-term...
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Plyometrics: A Primer
Overview When most people hear the word "plyometrics," they immediately think of repeated tuck jumps or, in more extreme cases, YouTube clips of athletes jumping out of pools or over cars. But walking...
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