McEntee Physio & Performance Centre

McEntee Physio & Performance Centre Bringing you the best in Chartered Physiotherapy and Performance Conditioning Chartered Physiotherapists

11/03/2026

Barbell single leg elevated bridge:

🎯The single leg elevated bridge is a posterior chain focused exercise targeting the gluteal and hamstring muscles. This can be used in the mid-late stage of rehab to address deficits in strength, endurance, and functional limitations in the posterior chain.

🔎This exercise can be used with or without the barbell. Using the barbell, we are targeting maximal strength using high load and lower reps. Without the barbell, we can target posterior chain strength-endurance with no load and a higher rep range.

✅As part of a return to play battery, the single leg elevated bridge can be used as a return to play marker. A score of < 20 was poor, 25 average and > 30 good.

09/03/2026

This single leg RDL variation, among other things, challenges foot and ankle control on the standing leg.🔥

The rotational force generated & released increases the challenge of control & stability of the trunk, pelvis and hip as well as really testing how these structures can coordinate around a stable foot/ankle.🎯

06/03/2026

Unilateral hamstring sliders:

👀We're seeing an influx of hamstring injuries into the clinic in recent weeks as GAA season kicks off. Whilst no two situations are exactly the same, high speed running is a common activity associated with injury. Another, is injury occurring when the hamstring is lengthened.

🎯This exercise works on eccentrically controlling the hamstring with an additional trunk lean, effectively putting the hamstring under more lengthened stress through both its attachments at the knee and pelvis. Here we intend on bridging the gap to deal with demands of gameplay when the hamstring is more vulnerable.

We need to build tolerance to tissues being stressed in a lengthened state and address this within our hamstring rehab / prehab / training.📈

04/03/2026

The tibialis posterior plays a key role in controlling movement of the rearfoot and midfoot.👣

It helps to control foot pronation during the stance phase and assists with push off, both needed for efficiency of running and indeed walking.✅

Having an adequately functioning tib post (in conjunction with other factors) reduces the likelihood of disproportionate loading of the plantar fascia and medial midfoot (medial arch). 🎯

02/03/2026

The seated squat jump🔥

The seated squat jump is an exercise that works on the concentric phase of a jump pattern by removing the stretch shortening cycle (rapid eccentric deceleration / momentum used in the first phase of a counter movement jump). 📈

✅This can be beneficial for:
1. As a rehab exercise - improving concentric power
2. As part of a test battery - assessing an athlete’s force production from a dead stop versus their reliance on the stretch shortening cycle to achieve vertical jump height

27/02/2026

Controlling toe-off

🔎Toe-off is the moment in the gait cycle when the foot pushes off the ground to propel the body forward.

Those who have a history of foot/ankle injuries often struggle to control this movement with the ankle often rolling inwards or outwards.

When dealing with issues around the knee and hip/groin it is important to address the foot/ankle as well. A lack of control here can lead to excess load on structures further up limb.🎯

25/02/2026

Cone jumping / hopping (Linear and 2 forward - 1 backward)

🔑Plyometric exercises and repeat hop ability are key precursors ahead of a return to running. These low-intensity extensive plyometrics can be commenced early in the rehab process.

✅This is a nice mid-late stage plyometric exercise that can be used in rehab when athletes have mastered a pogo hop on the spot.

Double Leg
Level 1 - Double Leg
Level 2 - Double Leg - 2 Forward/1 Backward

Single Leg
Level 1 - Single Leg
Level 2 - Single Leg - 2 Forward/1 Backward

❎What we are looking for here:
1. Avoid knee collapsing inward
2. Avoid stiff leg landing to land softly (absorb force with knee and hip with a relaxed knee)
3. Rhythmic control

23/02/2026

Eccentric Calf Strength

🎯This "2 up, 1 down" calf raise focuses on the eccentric part of the calf raise (the part of the movement when the muscle is lengthening). In the case of a calf raise this is when the heel is lowering towards the floor.

❓Good eccentric calf allows the calf muscle to absorb high amounts of force when the muscle in a lengthened position. Therefore eccentric strengthening plays an important role in the rehabilitation of calf and Achilles injuries.

Increasing eccentric calf strength can also help to improve jumping and hopping performance as the muscle is able absorb and produce more force during tasks like pogo hops and drop jumps.📈

20/02/2026

Vertical Drive: Achilles Rehab - Overcoming Isometrics

The calf and achilles absorb 6-8 times body weight on each step when running. Therefore it's crucial we are strong around this ankle complex in order to contribute to force production (along with the knee and hip)🎯

It's important we perform this with maximal effort and building load tolerance with increasing duration from 10-45 seconds holds.🔥

🔎We often test this in clinic with force plates for our ankle injuries. Striving for x2.5 times body weight and symmetry within 10% to guide our rehab progressions.

18/02/2026

✅Good scapular movement combined with sufficient cuff function helps to optimise robustness in overhead / throwing athletes.

📈This is a challenging exercise to push cuff function combined with scapular control to build resilience in that overhead position

16/02/2026

Dribbles🏃

Ankle-Shin-Knee dribbles are demonstrated in the video. These drills are commonly used in the return to running preparation phase post injury to work on front-sided mechanics.🔥

📝Front-sided mechanics refers to everything that happens in front of the body’s centre of mass during the running gait cycle.

This phase is characterised by:
-triple knee flexion (flexion of the hip-knee-ankle)
-knee drive
-foot contact under the centre of mass

These drills are useful for:
-reducing injury risk (over-striding, trunk lean)📉
-improving running economy and load distribution📈

✅Try to:
1. Maintain an upright torso - ribcage stacked over pelvis
2. Foot contact under centre of mass
3. Dribble to the correct height - ankle (small), shin (medium) and knee (high) knee drive
4. Cyclical leg movements with good rhythm
5. Arm swing
6. Quick foot turnover

13/02/2026

Vertical Drive: Achilles Rehab - Overcoming Isometrics🎯

🔎The calf and achilles absorb 6-8 times body weight on each step when running. Therefore it's crucial we are strong around this ankle complex in order to contribute to force production (along with the knee and hip)

📈It's important we perform this with maximal effort and building load tolerance with increasing duration from 10-45 seconds holds.

🎯We often test this in clinic with our force plates for our ankle injuries. Striving for x2.5 times body weight and symmetry within 10% to guide our rehab plan.

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Mullaghboy Industrial Estate
Navan
C15TD7Y

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Monday 7am - 9pm
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Thursday 7am - 9pm
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