See the issue: April 2008

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.

Calf Bridge

• 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

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