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Core Knowledge

Movements

Contents

Sumo Squat to Stand - Football

January 17, 2009

Starting Position

  • Standing tall, feet outside the hips

Procedure

  • Bend at the waist, grabbing under your toes
  • Keeping arms straight, pull hips down to between your ankles and lift chest up
  • Lift both arms straight overhead and stand up
  • Repeat for prescribed number of repetitions

Coaching Keys

  • At the bottom of the movement, pull your chest up, your shoulders back and down, and try to drive the hips forward to get your torso vertical, not horizontal
  • As you lift your arms, keep your chest up
  • If you have trouble keeping your heels down, perform the movement with 5 pound weight plates under your heels

You Should Feel It

  • Stretching the groin, glutes, hamstrings, lower back and, to a lesser degree, the ankles

Tags: Hamstrings, Movement Preparation, Groin, Football, Stretching

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