kickplate
at
all
times)
to
allow
the
patient
to
reach
the
overall
exercise
time
required.
As
fitness
improves
the
patient
could
progress
through
small
double
foot
jumps
to
performing
a
single
leg
running
drill.
To
reduce
any
potential
buildup
of
lactic
acid
or
stress
on
any
particular
joints
or
muscle
group
the
aerobic
intervals
should
be
made
up
of
a
variety
of
movements.
Muscle
leaning
of
the
legs
and
gluteus
is
also
possible
using
the
above
format,
however,
daily
workouts
(six
times
a
week)
may
be
required.
ATHLETES
If
you
are
an
athlete
the
time
of
aerobic
interval
should
be
tailored
to
the
specific
sporting
event
for
which
you
are
training.
As
an
example,
a
boxer
may
choose
a
vigorous
aerobic
interval
of
three
minutes
with
a
thirty
second
rest
between
intervals.
To
further
mimic
the
energy
expenditure
required
in
the
ring
the
boxer
may
include
short
random
anaerobic
bursts
throughout
the
three
minute
interval.
A
middle
to
long
distance
runner
would
sustain
anaerobic
threshold
throughout
the
interval
with
very
short
recoveries
and
may
even
choose
constant
exercise
for
thirty
minutes.
A
basketball
player
may
choose
a
three
to
five
minute
interval
made
up
of
a
series
of
anaerobic
plyometric
bursts
with
very
short
low
level
active
recoveries.
The
concept
of
specificity
dictates
that
you
should
stress
the
cardiovascular
system
in
the
way
that
it
is
used
in
your
sport.
Constant
same
pace
aerobic
activity
actually
works
against
your
goals
of
improving
anaerobic
power
whereas
an
interval
period
made
up
of
anaerobic
bursts
with
short
active
recoveries
is
more
like
the
way
you
require
the
cardiovascular
system
to
perform
during
the
game.
FOOT
PLACEMENT
Aerobic
exercise
for
a
prolonged
time
is
best
done
on
the
Shuttle
Recovery
utilizing
closed
chain
movements
(by
remaining
on
the
kickplate
without
jumping).
Changing
the
foot
placement
on
the
kickplate
to
include......Up......Down......Center......Outboard......as
well
as
the
external
and
internal
rotation
of
the
feet
will
provide
a
variety
of
muscle
recruitment
and
help
avoid
local
muscular
fatigue.
CAUTION:
It
should
be
noted
that
for
some
patients,
internal
or
external
rotation
of
the
feet
may
be
uncomfortable
and
may
need
to
be
avoided.
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of
73
Summary of Contents for Shuttle Recovery
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