Figure eight drill exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Figure eight drill )

View Report

–

Name of exercise  AROM hip/knee figure eight walk
Other names of exercise Figure eight drill
Description of exercise The Figure Eight drill is a popular exercise used in sports training to improve agility, coordination, and footwork. It involves moving in a figure eight pattern around a set of cones or markers placed in a specific formation. The exercise requires quick changes of direction and precise movements, making it ideal for athletes in sports such as soccer, basketball, and football. It also helps to develop balance and control, as well as strengthen the muscles in the legs and core. The Figure Eight drill can be modified to suit different skill levels and can be done individually or with a partner. It is an effective way to improve overall athletic performance and is often incorporated into warm-up routines before games or practices.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Walk forward and backward in a figure eight, as shown.

    • –

    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Diagonal
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Reposition, Rotation, Supination

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved coordination
  • Increased agility
  • Better balance
  • Enhanced footwork
  • Improved reaction time
  • Increased speed
  • Better body control
  • Improved muscle memory
  • Enhanced endurance
  • Increased focus

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Figure eight drill exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by the movements involved. This includes joint pain, muscle strains, or any other musculoskeletal issues. It is also not recommended for pregnant women or those who have recently undergone surgery. Additionally, if you are feeling fatigued or have not properly warmed up before attempting this exercise, it is best to avoid it to prevent injury. If you have any doubts or concerns about your ability to safely perform the Figure eight drill, it is best to consult with a medical professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with a low intensity and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Avoid jerky or sudden movements
  • Use a stable and flat surface to perform the exercise
  • Keep your feet shoulder-width apart
  • Do not overextend your arms or legs
  • Breathe deeply and regularly
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Parkinson’s disease
  • Alzheimer’s disease
  • Huntington’s disease

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDB back eccentric 1-2-3 exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSide step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR