|
Please read our Disclaimer before performing these Sample Drills
A warm-up period should precede the session, and all movements should be performed over a distance of 15 metres.
1. Lunge walk
With your hands at your waist, lunge forward with your right leg in front and bent at a 90 degree angle, and then repeat with your left leg lunging forward. Maintain a neutral posture i.e. stay vertical, do not lean forward. Do not allow the knee of the forward leg to drift beyond the toes, while the back knee should be just off the floor.
Pause for a count of 2 seconds at the end of each lunge and aim to increase the stride distance with each step.
2. Side Lunge
This stretch focuses on the inner thigh and glutes.
Similar to the forward lunge, move to your left for 6 strides and then to your right for 6. Gradually increase your stride length. Feel your glutes activate the squatting motion.
3. Windmills
This stretch focuses on the shoulder girdle.
Using both left and right arms, begin by making small circles forwards until the straight arms are circling above your head and repeat for 10 full range circles. Repeat the movement in a backward motion.
Now attempt to circle your left arm forwards while you circle your right arm backwards.
4. High Swings
This stretch focuses on the hamstrings and glutes.
While holding a support i.e. partner, imagine your right leg is a pendulum. Swing the straight leg up to approximately waist height and back to the start. Gradually increase the height of the swing while controlling the movement from your core. Do not let your back hyperextend when the leg returns to the floor. Perform 6 swings then change legs.
5. Lateral Swings
This stretch focuses on the inner thigh.
Similar to high swings, taking the left leg directly out to the side without leaning too far to your right.
6. Butt Kicks
This stretch focuses on quadriceps and hamstrings.
Over a distance of 15m, alternate bringing your heels towards your glutes. Repeat in a backward motion. Aim for a quick heel flick.
7. Carioca
|
