Stretching – piriformis figure four stretch
Player crosses one ankle over the opposite thigh in a figure-four position to stretch the glutes and piriformis. This drill improves hip comfort and recovery after running.
Equipment
Exercise mat
Coaching points
- Cross ankle over opposite thigh
- Pull gently without forcing
- Keep neck relaxed
- Breathe slowly
Common mistakes
- Pulling too hard
- Tensing the neck
- Letting the knee collapse awkwardly
- Holding breath
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
1 × 2 sets
Touches
0
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