Focus
Exercise |
Instruction |
Example |
Ankles
Tootsie-twisters |
- Sit on the posterior
- Left leg outstretched
- Right leg crossed above the left knee
- Rotate right ankle clockwise
- Rotate right ankle counter-clockwise
- Right leg outstretched
- Left leg crossed above the left knee
- Rotate left ankle clockwise
- Rotate left ankle counter-clockwise
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Lower Legs
Toe-Touchers |
- Sit on the posterior
- Left leg outstretched
- Right foot brought to groin
- With both hands, grab toes on left foot
- Right leg outstretched
- Left foot brought to groin With both hands, grab toes on right foot
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Groin
Butterflies |
- Sit on the posterior
- Both feet brought to groin
- Place elbows on knees
- Use arms to gently force knees down Bend forward at waist
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Hamstrings
Buddy-Tees |
- Pair off with a partner
- Lift left leg keeping right leg on ground
- Have partner raise left leg gently
- Lower left leg and raise right leg
- Have partner raise right leg gently Switch with partner
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Quadriceps
Laces |
- Lie on stomach with chin on soccer ball
- Reach back with left arm
- Grab left leg with left hand
- Pull forward and down
- Reach back with right arm
- Grab left leg with right arm Pull forward and down
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Hips
Lazy Snakes |
- Sit on the posterior
- Cross left leg in front of body
- Cross right leg behind body
- Lean forward placing hands on ground
- Cross right leg in front of body
- Cross left leg behind body Lean forward placing hands on ground
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Gluteals
Leg-Huggers |
- Sit on the posterior
- Place left leg directly behind
- Bring right leg toward chest
- Place right leg directly behind Bring left leg toward chest
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Lower Torso
Windmills |
- Feet shoulder-width apart
- Arms outstretched to the sides
- Keeping arms straight, bring right hand to left toes
- Return to starting position
- Keeping arms straight, bring left hand to right toes Return to starting position
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Upper Back
See-Saws |
- Pair off with a partner
- Sitting on posterior, face each other
- Spread legs more than shoulder-length apart, touching feet together
- Link arms together
- Gently pull partner toward you Have partner gently pull you toward they
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Shoulders
Back-Scratchers |
- Standing, place feet shoulder-width apart
- Place left palm in small of back
- Grab left elbow with right hand
- Pull left arm down gently
- Place right palm in small of back
- Grab right elbow with left hand Pull right arm down gently
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Neck
Yes Noes |
- Standing, place feet shoulder-width apart
- Rotate head clockwise Rotate head counter-clockwise
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