Stand straight with your arms stretched forward. Bent your knees until you are almost in a 'sitting' position.
Make sure the knees do not pass the line with the big toes on the floor.
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.
1. 12-14 year olds: 3 series of 5 repetitions - hold for 3 seconds.
2. older players: 3 series of 10 repetitions - hold for 5 seconds.
Elbows and toes on the floor.
Elbows in 90 degrees.
Lift bottom until there is a straight line.
Lift left arm and right leg in straight position.
Lift right arm and left leg in straight position
Elbow and side of the foot on the floor. Elbow is in a 90 degrees angle. Lift bottom until there is a straight line.
Lift right leg and right arm at the same time.
Also do the drill on the left side!
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The helpful tips, ideas and drills are super useful for developing our coaching abilities and the abilities of our players.