Strength – heel taps
Player lies on the back with knees bent and alternately taps each heel while keeping the core active. This drill strengthens the abdominals and obliques with controlled side-to-side movement.
Equipment
Exercise mat
Coaching points
- Keep shoulder blades slightly lifted
- Reach toward each heel under control
- Keep the core braced
- Move side to side without jerking
Common mistakes
- Pulling from the neck
- Moving too quickly
- Letting shoulders drop fully each rep
- Holding the breath
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
20 × 1 sets
Touches
0
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