Adaptive exercise resources

As more adaptive athletes are introduced to sport there is a growing concern for overuse injuries as many athletes are not properly conditioned for an increase in activity level. The purpose of this resource is to provide adaptive athletes with the tools necessary to prepare their bodies physically for participation in sport and reduce their risk of injury. The specific sports represented on this site were chosen in partnership with athletes around the country receiving new adaptive sports equipment.

Ambulatory Athlete Training

Running or upright sports with lower extremity differences

If you are struggling with sweat management within your prosthetic limb, check out these resources from Team USA Paratriathletes.

Phase 1: Pelvic Tilt, Hip Flexor Stretch, Plank, Standing Hip 4-way

Phase 2: Squat, Lunge, Single-leg Squat, Deadlift

Phase 3: Clock Slides, Monster Walks, Step-Ups

Phase 4: Pogo Hop, Forward Hop, Drop Jump

Phase 5: Turn and Pivot, Skipping, High Knees, Bounding

Paddle sports with upper extremity limb differences

This exercise progression is designed for athletes with upper extremity limb differences who want to train for paddle sports

This exercise progression should not be used without being cleared for physical activity by a physician or physical therapist. If you experience any pain or other adverse effects from these exercises you should consult a medical professional.
Phase 1: Core Bracing, Hip Bridge, Front Plank, Shoulder Stability – Y’s, T’s, & I’s, Hip Hinge, Pallof Press

Phase 2: Single-Leg Bridge, Side Plank, Side-lying Shoulder Raises, Bird-Dog, Kneeling Rows, Romanian Deadlift (RDL)

Phase 3: Split-Stance Squat, Split-Stance Chop, Split-Stance Lift, “Paddle” Row, Deadlift

Phase 4: Single-Leg Romanian Deadlift (RDL), Overhead Carry, Rotational Ball Slams, Floor Slams, Skater Jump

Link to a playlist of all phases here.

Mountain biking with upper extremity limb differences

This exercise progression is designed for athletes with upper extremity limb differences who want to train for mountain biking.

Phase 1: Isometric Shoulder Exercises, Shoulder Blade Elevation Depression Retraction Protraction, Dead Bug, Sidelying Hip Abduction

Phase 2: Shoulder Lateral Raise, Side-lying Shoulder Front Raise, Side-lying Shoulder External Rotation, Prone Y’s & T’s, Dead Bug – Alternating Arm/Leg, Standing Hip 3-way

Phase 3: Shoulder Raises w/ Band External Rotation, Band Row, Front Plank, 3-way Single-Leg Squat

Phase 4: Tall-kneeling Shoulder Press, Lawn Mower Row, Plank w/ Arm Raise and Hip Raise, Squat Jump, Skater Jump

Phase 5: High Row, Plank w/ Leg Rotations, Squat Jump w/ Lateral Bounds, Bike Perturbations

Link to a playlist of all phases here.

Seated Athlete Training

Nordic sit-ski or hand-cycle

This exercise progression is designed for seated athletes who want to train to use a Nordic sit-ski or hand-cycle. This exercise progression should not be used without being cleared for physical activity by a physician or physical therapist. If you experience any pain or other adverse effects from these exercises you should consult a medical professional.

Heart response may be altered following a spinal cord injury. If your heart rate does not respond to exercises the way it is listed in the videos, follow the RPE scale provided to gauge exercise intensity. If the exercises cause a decrease in blood pressure and dizziness or lightheadedness, consult a medical professional before continuing.

Phase 1: Triceps Hold, Scapular Punches, Pallof Press Hold, Cardio Rows

Phase 2: Pallof Press, Cardio Rows, Y’s, T’s, & I’s, Triceps Dips

Phase 3: Lats/Triceps Lateral Walk Out, Shoulder Internal and External Rotation, Single Arm Pallof Press, Cardio Rows

Phase 4: Triceps Step Up/Down, Woodchops: Pallof Press, Shoulder Press, Cardio Rows, Transfers, Pectoralis Stretch

Phase 5: Pallof Lift, Chest Press, Lat Pulldown, Uneven Floor Transfers, Cardio Rows, Pectoralis Stretch

Link to a playlist of all phases here.

Pediatric Seated Sport

This exercise progression is designed for children with limited lower extremity and core function who want to train for any seated sport.

Phase 1
a) Knock down the wall? – Shoulder Stabilization
b) Think with your hands! – Balance & Coordination
c) Levitation and the Unmovable Object – Core Strength and Shoulder Stabilization

Phase 2
a)Writing on the Wall – Scapular Stabilization
b) Stable Table – Core Activation
c) Obstacle Course

Phase 3
a) Arm Charades – Dynamic Scapular Control with Rotator Cuff Muscle Activation
b) Still as a Statue – Balance and Coordination
c) Bowling

Phase 4
a) Warm-Up: Arm Circles, Air Hugs, Finger Squeezes
b) Shoulder Y’s, T’s, & I’s
c) Climb the Rope
d) Levitation Muscle Ups
e) Volleyball – Setting, Bumping, Passing

Phase 5
a) Warm-Up: Chop, Lawn Mower
b) Mummy Sit-up
c) Push-ups – 3 Stages
d) Cardio – Row Your Boat, Wall-Ball

Link to a playlist of all phases here.

All-terrain wheelchair with a pushing mechanism

This exercise progression is designed to help prepare athletes for using an all-terrain wheelchair with a pushing mechanism.

Introduction

Phase 1: Thoracic Extension, Side Bend, Scapular Squeeze, Seated Core Derotation, Overhead Triceps Extension

Phase 2: Prone Row, Prone T, Y and kickback, Side-lying Shoulder External Rotation, Punches

Phase 3: Prone Press-up, Front Plank, Shoulder Depression, Wrist Circles, Diagonal Shoulder Raise, Bent-Over Row, Lat Pulldowns

Phase 4: Arm Curls, Overhead Shoulder Press, Wrist Circles, Dips, Chest Press, Body Row

Phase 5: Cross-Body Chop, Cross-Body Lift, Shoulder External Rotation with Press, Wrist Rolls, Seated Deadlift, Alternating Chest Press, Pull-ups

Link to the playlist of all phases here.

**Please contact Shefali Christopher (schristopher3@elon.edu) to inquire about adding programs for specific sports.**