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Physiotherapist Mekaela Hockey
Updated 4-6-25
1Single Leg Heel Raise
3 sets of 10 reps
6kg
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
2Step Up [Gluteal]
3 sets of 10 reps
3kg
  • Place the leg you are wanting to train on a step.
  • Hinge at your hips, leaning forward so that your knee is above your ankle.
  • On a count of roughly 3 seconds, step up with other leg.
  • As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
  • As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
  • Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
  • Repeat this as many times as your Physiotherapist has prescribed.
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Holding weight on opposite side

3Pogo Jump
3 sets of 12 reps
  • With straight knees, bring the weight forward onto the toes as you push your heels off the ground.
  • Land on stiff legs and propel immediately again through the ankle.
  • Repeat as per Physiotherapist guidelines.
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2x weekly

4Pogo Jump
3 sets of 12 reps
  • Using a step, place the unaffected limb onto the step.
  • Stand at the top with the target limb off the step.
  • As you bend through the knee of the leg on the step, lower the target limb to the floor on a stiff leg.
  • Keep the target knee straight and propel yourself into a jump with the ankle only.
  • Repeat as per Physiotherapist guidelines.
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progression from double leg pogo -> trial after 2 weeks if nil pain

5Quadrant
3 sets
  • Stand on the affected leg.
  • Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
  • You may steady yourself between each direction if required.
  • Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
  • Further directions may be progressed by your Physiotherapist.
Mekaela Hockey Peak Physio Newcastle Budgewoi

Or single leg squat 3×15

6Crab Walk [Feet]
5 sets of 5 reps
Red Band
  • Secure the band around the tops of the feet.
  • Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
  • Side step controlling the movement of the stepping foot against the band.
  • As you step imagine you are passing under a shallow roof, maintaining the squat depth.

7Single Leg Balance [Pillow]
3 sets
30 seconds
  • Position yourself next to the wall to use if balance is lost.
  • Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
  • Aim to maintain balance for as long as possible in this position.
Mekaela Hockey Peak Physio Newcastle Budgewoi

Or on balance disc at gym