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To focus specifically on the hip and core area, we are going to do a Partner Resisted Drill.
Start first by holding on to the ankle, we want the heel to travel up on a straight line underneath the buttocks, not up high. So we are going to hold low, holding the foot in a dorsiflexed position. The athlete on the ground is going to pull with their knee up as I give manual resistance back. We are going to go up and tell the knee comes as high as the hip, relax, come back down.
We are going to start with the series of five of these, progressing to sets of 10. First set literally would be one set of five. Second set would be two sets of five to three sets of five and then slowly add repetitions until you build up to three sets of 10.
Next set starts from the up position. The athlete is going to give resistance, they are going to hold back while I pulled down to the low position. So she is going to hold back, I pulled down then we relaxed, come back up to the up position, come back and again we start with sets of five and build on that.
The third is going to start from the low position—she is going to pull up, I am going to pull down, so she pulls up and I give resistance. Now she holds back and I pulled down. Again we will do a set of five, isolating that core group of muscles. So our workout for the day would be—one set of five pulling up, one set of five pulling down, and one set of five both directions.
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