This exercise focuses on strengthening the abdominals to support the spine while also engaging the adductors, essential for developing strength for quick leg movements.

Starting position:

Instruct the student to lie on their back with feet parallel and hip-width apart. Guide them to hold the fusion ball in 5th position with their arms.

Steps:

1. The student will float right leg up to table top then left leg

2. Have the student curl chest and arms forward as you diamond your legs

3. The student will then lower the body back down, bring knees back to parallel

4. Repeat this 4 times

5. Have the student curl chest and arms to the right side as you diamond the knees

6. They will then lower the body back down, bring knees back to parallel

7. Repeat 4 times alternating each side

8. To finish lower body and arms down to the floor

9. Lower right foot down then left foot

Focus:

Work on the stability of the pelvis, it is really important the the student has no movement through the pelvis and thinks of a heavy tailbone.