VII.
EXERCISE
PROTOCOLS
STRETCHING
The
Shuttle
Recovery
can
be
utilized
for
all
three
stretching
techniques
as
dictated
by
both
the
injury
and
the
nature
of
the
activity
for
which
an
athlete
is
training:
Ballistic
(repetitive
bouncing
motions),
Static
Stretching
(stretching
a
muscle
to
the
point
of
discomfort
and
then
holding
it
at
that
point
for
an
extended
period
of
time)
and
PNF
(alternating
contractions
and
stretches).
HEEL
CORD
STRETCH
1. Place
both
feet
on
the
upper
area
of
the
kickplate
and
fully
extend
the
legs.
2. Walk
down
the
kickplate
until
the
balls
of
the
feet
are
parallel,
shoulder
width
apart,
and
the
heels
are
hanging
unsupported
beneath
the
bottom
edge
of
the
kickplate.
Ankles
are
neutral
and
relaxed
with
the
weight
equally
supported
by
both
feet.
3. Gently
push
the
heels
toward
the
foot
end
of
the
machine
until
a
stretch
is
felt.
4. Hold
for
5-10
seconds
and
return
to
the
neutral
starting
position.
5. Perform
5
sets
and
rest
for
30
seconds
between
each
set.
6. Gradually
increase
resistance,
repetitions,
and
sets
as
skill
improves.
Variation:
Keeping
both
feet
on
the
kickplate
alternate
weight
from
one
foot
to
the
other.
You
should
feel
a
slow
sustained
stretch.
Variation
II:
With
minimal
resistance
gently
jump
off
the
kickplate.
Keep
the
hips
square
and
the
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