Warm Up – Opening Gate
Warming up prior to training and playing a match: Lift the knee upward and rotate the hip outward in a controlled motion to open the hips dynamically.
Coaching points
- Lift the knee under control.
- Rotate the hip outward smoothly.
- Maintain balance and posture.
- Use a full comfortable range.
Common mistakes
- Rushing the movement.
- Losing balance.
- Rotating the torso excessively.
- Using small restricted movement.
Action video
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Difficulty
Beginner
Duration
20 seconds
Repetitions
12 × 1 sets
Touches
0
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