Who uses it: New York Mets
Who coaches it: Jeff Cavaliere, team physical therapist
Cavaliere says: The glutes are vital to protecting the hamstrings while running. To build the glutes and prevent and rehab injuries in that area, we use the Calf and High Knee Bridges.
• Lie on back; extend arms out to sides
• Place calves on top of physioball, with feet extending past ball
• Raise hips to form straight line from feet to chest
• Using ankles, slowly roll ball toward back
• Hold for 2 seconds
• Roll ball back to start position; repeat
• Perform 2-3 sets of 10-12 reps
Adaptation: Perform drill with your hands on your chest; this adds an element of core work.
Coaching Points: Perform this exercise after the High Knee Bridge, because it will be harder // Don’t use momentum to roll the ball in and out; stay as stable as possible // Only your shoulders, arms and hands should be touching the ground