Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 9 – “Plank Walk-outs”
Start by pulling in your inner core by making your waistline skinnier below the belly button. Then roll out into a plank position on the ball in full control with a flat spine. Lift one leg off of the ball with full control while keeping your hips level with each other. Try to keep you toes pointed to the floor as much as possible and lead with your heal. Do 3 sets of 5 repetitions holding for 5 seconds on each side to start. Then progress to 3 sets of 5-10 repetitions holding for 10 seconds when stronger. Plank walk-outs on a ball is great for strengthening your core in coordination with strengthening your posterior hip and gluteal muscles.