The player lays down on the gymnastic mat with one leg bent and the other straight in the air. The player then pushes their hips up and recovers to the starting position.
Glutes and hamstrings are important muscles that are responsible for injury-free deacceleration. Players perform hundreds of start-and-stop actions during the match so the body has to be prepared for these requirements. Strengthening front and back legs' muscles will also make player faster and stronger so quality of his game will improve.
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