Adductor stretch
Sit with the soles of your feet together, hold your feet and slide them in twoards you then lean forwards, pressing your elbows down towards your knees to feel a stretch along the inside of your thighs.
Sit with the soles of your feet together, hold your feet and slide them in twoards you then lean forwards, pressing your elbows down towards your knees to feel a stretch along the inside of your thighs.
Using a short sharp action with the driving leg, explosively bound off the stance leg, driving both the arm and the other knee up infront. Alternate legs repeatedly for 30 meters.
Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
Keeping tall, drive with the arms as you bring the opposite knee up to hip height, then push the foot out in front and then scoop the heel back to the gorund under the hips. Repeat with alternate legs for 10 meters.
From a slow jog, whip the heel of one foot quickly up behind you to kick your heel into your buttock as snappy as possible. Take 3 more shuffle steps then repeat the other side. Contiue 20 meters
Drive with the arms as you bring the opposite knee up to hip height, keeping tall and foot out underneath the knee, Repeat with alternate legs for 10 meters.
Start with feet together, then reach out with one foot and come down into a lunge position keeping hips level and knee straight, the come straight up and through with the opposite foot.
Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
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