1. Set
resistance
as
injury
and
condition
dictate.
2. Keep
the
hips
square
and
the
back
flat
to
maintain
a
lordotic
curve.
3. Flexing
at
the
hips,
draw
the
knees
into
the
chest.
4. Place
one
foot
(the
uninvolved
leg)
on
the
upper
part
of
the
kickplate.
Press
back,
extending
the
knee.
5. Place
the
other
foot
toward
the
bottom
edge
of
the
kickplate.
This
leg
will
be
stretched.
6. The
feet
should
be
shoulder
width
apart
and
approximately
one
shoe
length
between
the
heel
of
the
upper
foot
and
the
toes
of
the
bottom
foot.
7. Bending
both
knees,
slowly
return
toward
the
kickplate
until
a
stretch
is
felt
in
the
soleus
of
the
lower
leg.
The
gastrocnemius
should
be
in
a
relaxed
condition.
8. Hold
for
30-40
seconds
and
repeat
3
times.
9. Gradually
increase
resistance,
repetitions,
and
sets
as
skill
improves.
Page
51
of
73
Summary of Contents for Shuttle Recovery
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