ORO-ACETABULAR IMPINGEMENT

5. Romans – begin in a standing position and lean forward and raise the leg behind you. The aim is to keep everything as flat as possible. This exercise is fantastic for recruiting both the gluteals and hamstrings, working on Vleemings sling principle. You can also progress this exercise with weights.

6. Split lunge – start with one foot on a raised surface (a box or stairs). Explode up, using the arms for propulsion. Change feet, with only the forefoot contacting the box. Four sets of four repetitions on each leg is a good starting point. Progression would include using a weighted vest or Vertimax.

7. Squat hurdle – after performing a squat, immediately go into a series of explosive jumps over hurdles. Ideally to speed up the process, have two spotters take the Olympic bar after the squats have been performed.

8. Sidewinder (sw.mpg) – using an SAQ sidewinder attached to the ankles. Step forward and laterally, tapping the opposite foot on the swing through phase. The drill can be done purely laterally, or as if they were walking on a tightrope.