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

Hold your legs wide apart with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the inner instep or even outer instep of the foot). Change sides from time to time (e.g. after rocking twice).

Variant I:
Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your feet.
Variant II:
Bounce the ball a few times next to the respective foot.
Place the bat, stick or rope on the floor next to the respective 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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