Single-Leg Deadlifts
Objective: Develop lower body (hamstrings) and
core strength as well as static balance
Level: Intermediate
Directions and Coaching Points: Have the
player stand erect with feet shoulder width apart
and parallel to each other. Direct them to
simultaneously push the left leg backwards and
touch the ground with both hands just in front of
the right foot by bending at the waist. The left
leg should remain straight and the right leg
should be bent very slightly at the right knee
(Figure 6.7). Gradually return to the starting
position. Repeat for the desired amount of
repetitions before switching legs.
Standing Leg Extension
Objective: Develop lower body (quadriceps, hip
flexors) and core strength as well as static
balance
Level: Intermediate
Directions and Coaching Points: Begin by
having the player stand and balance on the left
leg (slightly bent at the knee). Next, instruct
them to lift the right knee up and forwards until
the right thigh is parallel to the ground, keeping
the lower right leg perpendicular to the ground
(Figure 6.8a). Direct them to extend the lower
leg (at knee) until the entire leg is just about
parallel to the ground (Figure 6.8b). Hold the
position for one second and then return to the
starting position (Figure 6.8a). Repeat for the
desired number of repetitions (while remaining
balanced one leg) and then switch legs.
Figure 6.7a)b)
Figure 6.8