Exercise 26 (CA26)

The clock

Objective

Rolling with uncertainty

Equipment

One rope

Description.

Starting position: In pairs. One person sits with knees bent. The other partner stands in front, holding a ball.

Execution: The standing partner throws the ball to the seated partner in such a way that the seated partner has to rotate on their back. It's crucial to avoid letting the head go backward and hit the ground, so maintain neck flexion at all times.

Each member of the pair will perform 3 repetitions.

Observations

The trunk (abdominals, intercostals, etc.) should undergo an eccentric contraction.

Description.

Initial position: Lying supine with knees bent and hands on the knees.

Execution: Lift the legs together and rotate, performing a hip shift to fall laterally. As you fall, bring your hands from your knees to behind your head for head protection.

5 repetitions of the exercise will be performed.

Observations

Concentric contraction of the trunk should be performed (abdominals, intercostals, etc.).