Volleyball drill: loosen up (v1)
Suitable for the following techniques: warming-up
Loosen up (v1)
Hip rotation feet on the ground.
- Lying on your back with the arms spread to the side, knees bent and toes towards the shins.
- Let the knees fall to the left and hold for 2 seconds.
- Move back to the center line and let them fall to the right.
- Do this 5x per side
- Attention points
- Shoulders have to keep on the ground, knees together.
- pull in your navel and knees cannot touch the ground.
Hip rotation feet of the ground.
- Almost the same as last exercise but now the upper legs are in a right angle to the hip.
- And the knees in an angle of 90 degrees.
- Now, let fall 3x per side, but the knees still not touch the ground.
Scorpion:
- Lie on your stomach with the arms next to your body.
- Move your right foot to your left hand and reverse. 4x per side.
- stand up, and loosen up from top to bottom.
- Start with the neck to shoulder, arms, hips (already loosened up), knees and ankles.