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Old Dominion Case Study

Sparta Science
Case Study: Old Dominion Basketball

Old Dominion Basketball – Low Drive Athlete

Individual Goals

  • Emphasize controlled full ranges of motion
  • Create force through “momentum”
  • Improve ankle & hip mobility / integrity

Lower Body Day 1

A1 – Zercher Bulgarian Split Squats (controlled down, ‘bounce’ at bottom)

A2 – Single Leg Broad Jumps (Load glutes and fully extend hip through)

A3 – Bench Dorsiflexion (Push knee over toes while keeping heel down)

 

B1 – Straight Leg Posterior Movement (RDLs, Back Extensions)

B2 – Bent Knee Posterior Movement (Leg Curls, Glute-Hams, Glute Bridge)

B3 -Abduction / Adduction Movement (X-Walks, Clamshells, MiniBand Series)

 

C1 – Overhead Squat (4 sec down, start with PCV pipe & progress to barbell)

C2– Single Leg Calf Raise

C3 – Additional Hip Mobility Movement (V-Sit, Pretzel, Figure 4, Quad Pull)

Lower Body Day 2

A1 – Barbell Split Squat (Tempo controlled down, ‘bounce’ at bottom)

A2 – Single Leg Vertical Jumps (Knee over toe (forced dorsiflexion and knee stability) / bounce at bottom / reach for sky)

A3 – Wall Ankle Mobility (4-6″ away from wall, push knee towards wall, heel down)

 

B1 – Straight Leg Posterior Movement (RDLs, Back Extensions)

B2 – Bent Knee Posterior Movement (Leg Curls, Glute-Hams, Glute Bridge)

B3 -Abduction / Adduction Movement (X-Walks, Clamshells, MiniBand Series)

 

C1 – Overhead Squat (4 sec down, start with PCV pipe & progress to barbell)

C2– Single Leg Calf Raise

C3 – Additional Hip Mobility Movement (V-Sit, Pretzel, Figure 4, Quad Pull)

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