- Starting position: Stand tall, feet together, shoulders back.
- Take a big step forward. Bend the back knee and lower it toward the ground.
- Keep those shoulders back, squeeze your stomach and butt.
- Push off your front foot to come back into the starting position.
This exercise is benefcial because once again it target the quadriceps and gluteus. These muscles allow for a person to explode through a volleyball when bumping. This workout also benefits the different stabilizer muscles that are used during a bump.
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