FOCUS / PURPOSE: STABILITY AND LOWER BACK

EQUIPMENT: NONE

TECHNIQUE
1. The athlete will begin while lying flat on his stomach with his arms fully extended in front of his head.
2. The athlete will raise his right arm off of the ground at the highest angle possible. Simultaneously, he will lift his left leg off of the ground at the highest possible angle. He will keep both his arm and leg straight.
3. He will hold this position for the specified time and then alternate the arm/leg combination.

COACHING POINTS
1. Push yourself to the maximum angle off of the ground without pain in your shoulder and hip region

LYING OPPOSITES WORKOUT
1. Development Phase – 3 sets with each set consisting of 2 body positions (i.e. right arm/left leg extended followed by left arm/right leg extended). The athlete will hold each position for the specified time.

Week 5: 15 seconds for each position
Week 6: 16 seconds for each position
Week 7: 17 seconds for each position
Week 8: 18 seconds for each position

Click here for video showing how to properly perform the lying opposites.

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