The Prone Abductor Lateral Kicks is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.

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During the Prone Abductor Lateral Kicks the focus is on improving neuromuscular system efficiency because the neuromuscular system works in sync when the athlete moves on the court and hits the ball.

Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.

If the athlete cannot maintain neutral pelvic position during the Prone Abductor Lateral Kicks then decrease the speed of hip abduction/adduction. If you want to increase the degree of difficulty increase the speed of hip abduction/adduction.

Prone Abductor Lateral Kicks Description

Prone Abductor Lateral Kicks

  1. Face down and position arms shoulder-width apart and feet close together; place palm of the hand underneath the shoulders; extend elbows; hips are in neutral pelvic position; look forward
  2. Abduct the left hip by kicking out the left leg as far as possible; maintain neutral pelvic position; look forward
  3. Adduct the left hip, thereby swing left leg back into starting position; maintain neutral pelvic position; look forward
  4. As soon as left foot touches the right foot, abduct the right hip by kicking out the right leg as far as possible; maintain neutral pelvic position; look forward
  5. Adduct the right hip, thereby swing right leg back into starting position; maintain neutral pelvic position; look forward
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