Dynamic stretching: thigh muscles (back/inside)

Topic
Mobilisation of the joints / dynamic stretching
Auxiliary means
Ball, Ball (Basketball), Ball (Blitzball/Rugby/Football), Ball (Faustball), Ball (FooBaSKILL), Ball (Futsal/Fussball), Ball (Handball), Ball (Schaumstoff-/Softball), Ball (Volleyball), Elastisches Gummiband, Gymnastikstab mit Gummizug, Kraftschlauch, Schläger (Badminton), Schläger (Smolball), Schläger (Speedminton), Spielbändel, Springseil, Stock (Intercross/Lacrosse), Stock (Nordic Walking), Stock (Unihockey), Wurfscheibe (Frisbee)
Body part
Lower body
Muscle group
Oberschenkelmuskulatur (hinten), Adduktoren
Organization

Individual work

Duration (mm:ss)
00:15
Topic description

When standing, the legs are straddled wide with the arms in front and the hands grasping the aid at shoulder width. Turn your upper body to the side and place your outstretched arms/hands (the aid) bobbing next to or as close as possible to the respective foot (on the outside of the foot), keeping your legs as straight as possible at all times. Change sides/positions from time to time (e.g. after bobbing twice), bending the upper body forwards in the centre between the legs between the side changes and bobbing the outstretched arms (the aid) towards the floor.

Variant:
Bounce the ball a few times next to each foot.
Place the bat, stick or rope on the floor next to each foot a few times and pick it up again.

Material

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Pictures
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