Strength – superman raises
Player lies face down and lifts the arms and legs off the floor together before lowering with control. This drill strengthens the lower back, glutes, shoulders, and posterior-chain control.
Equipment
Exercise mat
Coaching points
- Lift arms and legs together
- Keep neck relaxed
- Squeeze glutes at the top
- Lower slowly
Common mistakes
- Jerking the body up
- Overarching the lower back
- Looking too far forward
- Holding breath
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 1 sets
Touches
0
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