Knee

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This routine consists of 4 exercises, targeting eccentric loading for the hip flexors, adductor and hamstrings. We first target the muscle groups in kneeling positions, then practice more functional and dynamic standing movements. Only equipment needed is a mat or cushion for the knee.

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This is the first of our regular Injury Prevention classes for CLI Studios. This was taught as a live-streaming class, so it’s a great way to get a feel for pacing when practicing and/or teaching our workouts. This is a full hour-length conditioning class and requires no equipment. Sugarfoot Therapy is proud to partner with CLI […]

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SFT Quad Activation Circuit is inspired by our demonstrator Jaimie Goodwin, who worked with Nick in the PT clinic, rehabilitating her 3rd ACL reconstruction.  This sequence of exercises is designed to largely focus on functional isolation of the quadriceps to better activate them to stabilize the knee and to decelerate motion during knee flexion.  This […]

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This workout is inspired by our demonstrator Asher William Walker. Asher is a hip hop dancer who has been working with me in the PT clinic for the past 7 months, rehabbing for an ACL reconstruction.  Now that he is back to dancing we are working on functional strength and conditioning to make Asher stronger […]

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Overuse and traumatic injuries of the knees are all too common with dancers. This routine is designed to strengthen and activate the muscles that have the power to reduce wear and tear on the knees. We move from less functional and more concentrated muscle activation exercises to “warm up” the neuro-muscular system…to dynamic exercises to […]

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This is our introduction to Sugarfoot Therapy. This sequence of exercises is a full body warm-up in which we introduce the basics of functional movement in all 3 planes of motion…sagittal, frontal, and transverse. Starting with mobility exercises, we then move to functional strength and stability exercises to activate the upper and lower body neuromuscular […]

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SFT Balance 2 advances upon our SFT Balance 1 routine, ultimately using larger range of motion and less base of support to challenge your balance. This routine focuses on glute stabilization of the hip, knee, and ankle joints, which is critical to safe balance during dynamic movement. This routine works great as a warm-up at […]

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The great number of dance injuries occur during landing of jumps. This routine emphasizes jump form, training hip muscles to fire during takeoff and landing of jump motions in all 3 planes of motion. Activating the hips in this way ensures greater stability for the hip, knee, and ankle joints, helping to prevent injury. This […]

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This routine advances upon the jumping progressions in SFT Jumps 1 by adding the component of traveling through space. We also start to jump to and from one foot. The strength and stability required to takeoff and land using only one foot makes this routine much more advanced, even for experienced dancers. This routine takes […]

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This 15 minute conditioning routine is designed to be done wearing socks on a hard floor. This routine is especially valuable to contemporary dancers who are used to creating, rehearsing, and performing in socks. But it’s also a fantastic alternative training routine for those who do not typically dance in socks. SFT Socks 1 will […]

Got 15-30 minutes?