woman crouching to run

Return to Play Post-Surgery Goals

Lateral Agility with Sport Cord

(Up to 50 steps)

Wear the waist belt, attach hook of sport cord to waist belt, attach other side to door jam and place in door. Start in low "power position" with knees bent, so cord is tight. (Standing on one leg should pull you back to door.) With foot farthest from door, step out horizontally 12-18 inches, step inside foot toward outside foot and balance with toes, Step inside foot back to starting position. Progress to inside foot not using balance with a step to hopping with both feet. Keep low in power position with knees bent. Switch sides to work both legs.


  • This is to start lateral strength. Keep your butt down and knees bent progress as tolerated.
  • Work toward hopping from one foot to the other if you have not already done so. Keep your butt down and in a power position.
  • You can advance to landing on a BOSU ball, against cord resistance, with either leg to improve your function and balance.