At-Home Athlete Resources

two people running at sunrise atop a hill in the wilderness

Welcome to the At-Home Athlete video library.

As physical therapists, we know the importance of movement and exercise for our overall health and wellbeing. As athletes ourselves, we also know that consistency with training is important for performance. Most of you are no longer able to practice with your teams, coaches or friends. While some of you may still be getting structured workouts in, many athletes are stuck with a lot of time on their hands, limited space and resources and little guidance in how to continue training on their own.

Our goal with this library is to provide some sport specific workouts, drills and, hopefully, motivation to continue your training as best you can on your own so that when you do get back to the field or court, you haven’t lost anything and maybe you have even gained an edge.

As with any workouts you find online, please ensure you are cleared to do them. Always perform a quality dynamic warm up, some of these options are in the videos.

Please contact us if you have questions regarding exercises or if there are any workouts, drills or training specific questions you would like to see incorporated.

Use our video resources to prevent injury while still improving performance – all from the comfort of your home.

Always be sure to do a proper warm-up.

Prevent Injury and Enhance Performance

At-Home Athlete: Hip Exercises (Short)

At-Home Athlete: Volleyball Injury Prevention

Part 1:
Part 2:

At-Home Athlete: Plyometrics

At-Home Athlete: Agility Drills

Incorporating agility drills into your weekly routine is a great way to build speed and power and improve reaction time, change of direction and coordination. Many agility drills are also great if you do not have a lot of space to work with. 

Always complete a good warm up prior to agility drills. Using our “PEP” warm up, which was previously posted would work great. If you are incorporating any longer runs or strength training sessions into your weekly training, perform the agility drills after those workouts.   

Perform each drill 4-6 times with 15-30 seconds rest in between reps. Work up to 8-10 reps as your fitness improves. 

1: 5-10-5 Drill 

Total yards needed: 10 yards  

Start at middle line, run right to touch right end line with right hand, turn to run to far line on left and touch with left hand, turn back to sprint through middle line. 

2: T Drill 

Total yard space needed: 10 yards x 10 yards 

Starting at bottom of “T” sprint forward to top of “T”, shuffle right to far right cone, shuffle left to far left cone, shuffle right back to middle top of “T”, backpedal to starting cone.  

At-Home Athlete: Core and Glute for Runners

At-Home Athlete: Dynamic Warm Up Progression

At-Home Athlete: Dynamic Core Crawling

At-Home Athlete: Warm Up for Runners

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