The students will be working the glutes during this exercise which will help support jumps and landings. They will also be working the core which helps support the spine.

Starting Position: The student will place the resistance band around the feet and cross the band at the front of the shins, and take hold of the band in each hand. They will then lie on their side with the arms stretched long and the knees and feet together in a bent position.

Steps:

1. The student will clam open the knee and close it back down, 4 times.
2. They will then pulse the knee up 4 times.
3. Have the student slowly role on to their back and then on to the other side.
4. They will repeat on the second side.
5. To finish they will role on to their back, lowering the feet and then stretching everything away.