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LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Corrective exercise strategies

Quadriceps stretch - lying on the side

Position the muscle group and joint

  • The best position to isolate the quadriceps is lying on your side, as illustrated.
  • Flex the knee and hold the leg you are stretching just above the ankle.

Figure 6. Side lying quad stretch. Note the leg being stretched is parallel to the floor. The non-stretched leg is flexed to 90 degrees at the knee and positioned against a support.

Find zero tension

  • Start with the thigh far enough in front of the pelvis such that there is no awareness of tension in the quadriceps muscles.

Find the first awareness

  • Find the first gentle tension in the middle of the quadriceps by pulling the leg back with your hand.
  • Only a few players with excellent quadriceps length will need to pull the leg behind the pelvis to find the first awareness.

Less is best

  • The position of the leg when you find the first tension does not matter.

Allow the loss of tension

  • Hold that position until the tension in the quadriceps is gone.
  • Repeat this sequence with the other leg.