Practical Benefits: Improve the power in your hips for twisting movements such as swinging a baseball bat, shooting a lacrosse ball, or quickly changing directions.
Technique:
1. Front heel points to the arch in back foot.
2. Back foot about three feet behind front foot, back foot at an eighty degree angle to the front foot (slightly turned in).
3. Back leg straight, thigh muscles engaged.
4. Hips, chest, and shoulders facing sideways, shoulders stacked directly over hips.
5. Bend into your front knee until the knee is directly over the ankle.
6. Back flat and core engaged so that there is a straight line from pubic bone to shoulders. If you cannot complete this step, shorten your stance.
7. Arms flexed, reaching in opposite directions at shoulder level, fingers spread wide.8. Shoulders relaxed, gaze focused over front hand.
9. Hold for 30 - 90 seconds.
Tips: Squeeze your legs toward one another to draw your hips under your torso and tilt your pelvis slightly upward to protect your lower back and engage your core. Keep your arms active by engaging the muscles in your arms.
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