Lie on the floor on your back.Knees slightly bent. Lift your bottom until there is a straight line with the rest of the body.
Lift left leg and hold for a second.
Lift right leg and hold a second.
Do this drill after a good warming-up.
Work with series and repetitions.
Don't overload your players!
Start with lighter series, less repetitions and less seconds.
e.g.
1. 12-14 year olds: 3 series of 6 repetitions - hold for 1 seconds.
2. older players: 3 series of 8 repetitions - hold for 3 seconds.
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