Part 2 - Strength Plyometrics Balance

Question 1

Lie your body up, supported on your forearms. pull your stomach in and hold the position for 20-30 seconds. Your body should be in a straight line. Try not to sway or arch your back

Answer 1

Bench Static

Question 1

lie on your front, supporting your forearms and feet, your elbows should be directly under your shoulders

Answer 1

starting position of bench static

Question 2

lie on your side with the knee of your lowermost leg bent to 90 degrees. Support your upper body by resting on your forearm and knee. The elbow of your supporting arm should be directly under your shoulder

Answer 2

starting position of sideways bench static

Question 3

lift your uppermost leg and hips until your shoulder, hip and knee are in a straight lin. hold the position for 20-30 sec. Take a short break, change sides and repeat

Answer 3

sideways bench static

Question 4

kneel on a soft surface. ask your partner to firmly hold down your ankles

Answer 4

starting position of hamstrings

Question 5

your body should be completely straight from the shoulder to the knee throughput the exercise. Lean forward as far as you can, controlling the movement with your hamstrings and your gluteal muscles. When you can no longer hold the position, gently put your weight on your hands, falling into a push-up position.

Answer 5

Hamstrings

Question 6

stand on one leg

Answer 6

starting position of single leg stance

Question 7

balance on one leg while holding the ball with both hands. Keep your weight on the ball of your foot. Remember: try not to let your knees buckle inward.

Answer 7

single leg stance

Question 8

stand with your feet hip-width apart. place your hands on your hips if you like

Answer 8

starting positions for squats and vertical jumps

Question 9

imagine that you are about to sit on a chair and bend your legs slowly until your knees are flexed to 90 degrees

Answer 9

squats and vertical jumps