![]() ![]() There are over 50 activities in this guide to help you do just that. Keeping players on top of their game throughout the season is critical, and small-sided games are ideal for this. The pistol squat is getting your standing leg lower right onto your hamstrings keeping the other leg straight out in front of you, big challenge is to stand up without falling over. There is a difference between a single leg squat and a pistol squat. Tricky one for beginners but you can use a chair – sit in the chair and push up with leg raised before sitting back down.Aim to get low enough that your hips are parallel to the ground. Keeping your left leg raised start to push your hips back as you lower into a squat position. ![]() Your arms can be straight out in front for balance or by your sides. Lift your left leg out and hold it out straight in front of you. You can also use a balance ball for an extra challenge.Try 12 reps for left leg and 12 reps for the right leg.Step up onto the platform then step back down to the floor.Similar to box jumps but done on a sing leg with a box 12-24 inches off the ground.Great for power shots at goal with strong legs and helps with tackling and body strength actions. Run continuously up and down the flight of stairs for 2 minutes. ![]() You can add to stair hops when you get used to two steps. Single leg hop up two stairs with right leg then hop up two stairs with left leg.Run and down a flight of stairs for 2 minutes.Stair workouts use a plyometric motion, which strengthens leg muscles (and the smaller, often-underdeveloped stabilizer muscles), and gives high-intensity cardio for your lungs and heart. Left knee goes to right elbow and back to the beginning, then do the same on the other side. Mountain Climbers 30 seconds – Start in a high plank position, arms under your shoulders, body in a straight line resting on your toes. ![]() Jump straight up but twist body to the side and repeat to the opposite side and continue back and forth.
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