Mobilisation: knee / hip / wrist

Individual work

Stand on one leg, free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time. At the same time, keep your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time.

No material required