Warm Up (cont.)

Figure 19	Figure 20
Fig. 19 - Stand tall, chin tucked in, shoulders back. Fig. 20 - Abduct or bring right leg out to the side to 45°. Keep the toe pointed straight ahead. Hold 4 counts. Perform 5 repetitions with terminal flicks on the 5th repetition.

Hip Internal and External Rotation

Figure 21	Figure 22	Figure 23
Fig. 22 - Extend leg straight back. Hold 4 count. Perform 5 reps with terminal flicks on 5th rep. Fig. 23 - With leg extended back as far as possible, curl right heel to buttock. Hold 4 count. Perform 5 reps with terminal flicks on 5th rep. NOTE - Keep bent knee well behind the support leg, or no stretch will be felt in the thigh muscles.