345
Exercise name
(Resistance)
Description
(Technique cues) ProgressionMuscle group: A-F plantar flexors
Muscles emphasized: Gastrocnemius
Joint movement: A-F plantar flexionC. Single-leg jumps
(Body weight)
After adequate warm-up including
jumps from two feet, perform
repetitive jumps taking off from
and landing on the same leg.
Stand facing a barre with the
fingertips on the barre if needed.
(Focus on maintaining correct
mechanics of the foot, and avoid
excessive pronation or double heel
strikes when landing.)
Variation 1: Perform supine on
the Pilates Reformer with a jump
board.- Increase height while
maintaining good technique. - Increase speed and height while
maintaining good technique.
Muscle group: A-F dorsiflexors
Muscles emphasized: Tibialis anterior and extensor digitorum longus
Joint movement: A-F dorsiflexionD. Sitting dorsiflexion
(Weight)
Sit with legs bent over the edge of
a table, the Pilates Cadillac, or a
counter with a weight hanging from
the top of one foot with the ankle-
foot in slight plantar flexion. Slowly
raise the foot up toward the shin,
pause, and slowly return to the
starting position.
(Keep the foot in a neutral position,
guiding the space between the first
and second toe toward the middle
of the shin.)
Variation 1: Focus on leading with
the great toe and inverting the foot
instead of keeping it in neutral to
emphasize the tibialis anterior.
Variation 2: Focus on leading with
the fifth toe and everting the foot
instead of keeping it neutral to
emphasize the extensor digitorum
longus and peroneus tertius.- Gradually increase how high the
toes are lifted. - Gradually increase from 5
pounds to 15 pounds.
(continued)