Lunges, hip flexors, quadriceps and hamstrings
Starting position
From a standing position, take a big step forwards with your right leg. Lower your left knee onto the mat in a controlled manner.
Sequence of movements
After 2–4 controlled repetitions, switch sides.
Position 1: Hüftbeugerstretch
The right foot is flat on the floor.
The right knee is positioned roughly above the ankle.
The left knee is placed on the floor behind the hip, slightly to the side.
Slowly shift the pelvis forwards without arching the lower back.
Raise the left arm and tilt the upper body slightly to the right.
Take 10 calm breaths.
You should be able to feel the stretch in the left hip flexor muscles
Position 2: Quadrizeps
Lift your left lower leg.
Grasp your left foot with your left hand.
Slowly bring your heel towards your bottom.
Keep your knees as close together as possible.
Hold for 10 breaths.
If the person is unable to reach their foot, they should remain in the standard hip flexor stretch.
Position 3: Hamstring
Put the back foot down again.
Push the pelvis backwards.
Gradually straighten the front right leg.
You can curl the tip of your right foot under.
Keep your back straight and lean your upper body forwards from the hips.
Hold for 10 breaths.
Then return to the deep lunge and repeat the sequence smoothly.
Coaching tips
“The stretch in the hip flexors is achieved through the position of the pelvis, not through an extreme swayback.”
“When doing the hamstring stretch, don’t try to touch your knee with your forehead. Keep your back as straight as possible.”
“If your knees are sore after the march, you can fold the mat in half or skip the quadriceps position.”
Hüftmobilisation
Ziel
The hip joint is mobilised in several directions of movement. At the same time, the core and leg muscles are mobilised.
Starting position
Implementation
5 repetitions per side
Tilt both legs to the right so that both knees touch the floor
Rest your upper body on your right knee or bring it as close as possible.
Hold this position for 10 breaths
Then rest your upper body on your right ankle or bring it as close as possible
Hold this position for 10 breaths
Then return to the starting position and tilt your legs to the other side
Repeat the same sequence on the other side
Coaching tips
“Imagine drawing a large semicircle with your upper body.”
"The pelvis should rotate as little as possible to the side."
