Get into pairs.
Lie on the back with feet and heads opposite.
Raise your legs with straight knees, grab each others hands.
Lift your legs and put them down again at the other side of each others legs.
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.
e.g.
1. 12-14 year olds: 3 series of 10 repetitions.
2. older players: 3 series of 20 repetitions.
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