Alternating extension and flexion of one leg while standing ► wall drill / marching

Individual work

With your upper body leaning slightly forwards, support yourself against a wall with your hands (arms practically stretched out - facing the wall), rest both straight legs on the balls of your feet with an elasticated band under your feet. Step into the loop of the band with the instep of the foot. From this position, alternately raise one leg (knee at hip height) to further stretch/tension the band and lower it back to the starting position. The respective supporting leg fixes the band to the floor when the training leg is raised. The exercise is similar to running in place, with the knees always raised almost to the navel.

Attention:
The movement takes place exclusively in the hip and knee joint of the training leg.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 wall
1 mini band