Action Point 3 – Rudolfshofwiese

Strengthening + correct lifting

Pick up the ball correctly with a one-legged squat

1. Start in a slight lunge: the front leg is slightly bent, the back leg is extended
2. The wider your stride, the more stable your stance will be
3. Tighten your abdomen and buttocks and straighten your spine
4. Move your upper body slightly forward and always keep your head in line with your spine
5. Support yourself with one hand on the front knee and make sure that the knee always remains above the ankle. Bend your knees, go deep and imagine you are picking up a small ball from the floor
6. Push yourself back up to the starting position with both legs and raise your arm as if you were going to throw the ball
7. Do 3 x 10-15 repetitions per side