Tension your knee towards your upper body with both hands in a controlled manner – keep the position stable. Now release your arms to the side and gently rotate your hips backwards and upwards in a wide circular motion. Move your leg backwards smoothly and stand still. Now return the exact same way backwards – until the knee is in front again. Pay attention to stability and clean control.
Training objective:
Verbesserung der Hüftmobilität, Rumpfstabilität und Koordination im einbeinigen Stand. Die Übung trainiert gleichzeitig Gleichgewicht, Bewegungsfluss und die kontrollierte Bewegung des freien Beins in mehreren Ebenen.
Coaching Keys:
- Active standing leg: maintain tension in the arch of the foot, stabilize the foot
- Upright posture: lift the sternum, head in extension of the spine
- Tighten your knees with both hands: Concentrate on balance and posture
- Extend arms to the side: shoulders low, arms stable
- Hip rotation with leg movement backwards: no twisting in the upper body
- Clean stance: Foot is placed quietly behind the supporting leg
- Mirroring the movement backwards: exactly back to the starting position
Load:
- Repetitions: 6-8 per side
- Sets: 2-3
- Breaks: 30-45 seconds between sides
- Tempo: emphatically slow and controlled – focus on quality of movement
Progressive approach
For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.
- Variant 1: Do the exercise in stance without moving your legs backwards – just pull your knees in, stretch your arms, hold, back up
- Variation 2: Perform the movement against a wall or with a chair for support
- Variation 3: Only part of the movement (e.g. pulling the knees up and stretching the arms), but more repetitions
- Variation 4: Omit the back support at first – simply bring your leg forward again
Goal: To be able to perform the movement step by step in full length and without support.