Triple extension exercises refer to simulataneous extension moments across three joints – in this case hip, knee and ankle.
The exercise should be performed as a fast movement, with a focus on power development and coordinated timing across the three joints.
In the first example the exercise is performed facing a wall, with a vertical emphasis. This movement is limited to the saggital plane.
In the second example the athlete leans sideways onto a wall, and the non weight bearing leg moves towards the wall. This movement also incorporates the coronal plane, preparing for acceleration or jumping sideways.
Perform 2-5 sets, of 4 – 6 repetitions.
The low numer of reps will ensure the exercise can be performed with maximum effort.
If you have had a recent injury or surgery please consult a health professional prior to attempting these exercises. A Sports and Exercise Physiotherapist will be able to help diagnose your injury, tailor the rehabilitation and ensure it is safe to introduce more challenging drills.
If you would like a telehealth video consult or detailed return to sport rehabilitation plan please email david@basketball.physio
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