Toes and elbows on the floor. Elbows in 90 degrees angles.
Bend your knee towards chin with left and then with right knee.
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 - hold for 1 second.
2. older players: 3 series of 10 repetitions - hold for 1 seconds.
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