Dead bug

What you need

Players

1 to 12 players

Time

3 to 5 min

Level

Beginner

Equipment

Mat

Ball fed by

Not needed

Space

Open floor, off the court

Setup

1. One mat per athlete.
2. Lie on the back, arms reaching straight up, hips and knees bent at 90 degrees.
3. Lower one arm and the opposite leg, return, then switch sides.

How it runs

Lying on the back with arms up and hips and knees bent at right angles, the athlete slowly lowers one arm and the opposite leg, then switches sides. The aim is to keep the lower back flat on the mat while the limbs move.

Time and reps: 2 to 3 sets of 6 to 8 slow reps per side, about 30 s rest between sets.

Coaching points

• Press the lower back gently into the mat and keep it there.
• Move slowly: about two seconds down and two seconds back.
• Breathe out as the arm and leg lower.
• Only go as low as you can without the back arching.

Ways to change it

• Move only the legs, or only the arms, to start.
• Hold a light ball between the hands and knees.
• Pause for two seconds at the bottom.

Make it easier or harder

Make it easier

• Move only the legs, with the arms held straight up, and keep the range small.

Make it harder

• Hold a light ball in both hands, or slow each rep to a four count.

Safety