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Agility: Reverse lunge

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Cornel

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Bring back knee behind front heel and back foot at 90 degrees to back knee. This is a great exercise to warm up your ankle and hips. Different people feel it is different places. If you feel it in your knees then stop the exercise.

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OFTEN USED WITH...

Sumo twist:

Squat down and push knees out with elbows, stand, turn and face opposite direction. Try to keep the check high rather than leaning forward.

Speed Footwork

Leg swing - forwards:

This can be done in pairs for support. Try to keep hips square and swing legs forward and back. Bend knee when the leg is at the back, like preparing to kick a ball. Feel in hamstrings when the leg is at the front and quads and hip when the leg is at the back.

Speed Footwork

Leg swings - sideways:

Can be done in a pair for support the easiest position is facing each other with arms out in front holding each others elbows. Swing the legs in front of the body trying to keep the leg in the frontal plane (parallel with the body).

Speed Footwork

Quad stretch:

Hold stretch for 10 seconds. Don't bounce. Keep knees together. Partners can be used for balance. Push hips forward.

Dynamic Stretching

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