Elevated Bird Dog Reach Get down on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor. Raise your right arm and left leg until they're straight and in line with your body. Return to the starting position. Repeat with your left arm and right leg. That's 1 rep. Do 8 to 10.
3. Leg Swoop Co-ordination exercise; works core and legs A This will build hip mobility for faster direction changes, Start with arms extended and legs bent. B Move your left leg out to the right behind your arms. Now move it back behind you, lifting your right leg so it can pass. Repeat with other leg. Elite tip: Tighten your core as you move your leg back: this makes it easier and hits your lower abs.