Stand straight with your arms stretched forward. Bent your knees until you are almost in a 'sitting' position.
Make sure the knees do not pass the line with the big toes on the floor.
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 5 repetitions - hold for 3 seconds.
2. older players: 3 series of 10 repetitions - hold for 5 seconds.
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