The player takes a large lateral step and squats down on one leg keeping the other leg extended.

The player moves forward by stepping accross the front foot and lunging. 8 to 12 repetition are recommended.

The player pulls the knee to the chest while walking forwards.  With each step he/she alternates legs.

The player bends and places both hands on the ground.  Both legs and arms are straight.

The player steps and leans forward trying to achieve a body-line that is parallel to the ground.

The player bends forwards at the net, keeping his/her arms straight and placing his/her arms on the net. The player push...

The player takes a long step forward and bends the front knee into a lunge.  In the lunging position, the player rotates...

The player grabs his/her ankle and pulls the leg back trying to get the foot close to the glutes as possible. The player...

The player pulls the knee to the chest and lunges.  In the lunging position he/she touches the back anckle with one hand...

The player stands in front of the net or another raised object such as a bench and places on leg on top of it. The playe...