Technique
Stand on one leg and perform various adductor swing movements including forward, backward, and lateral swings. Combine different swing patterns while maintaining balance and control.
A plyometric exercise that combines various adductor leg swing movements to improve hip mobility, explosive power, and coordination in the lower body.
Stand on one leg and perform various adductor swing movements including forward, backward, and lateral swings. Combine different swing patterns while maintaining balance and control.
Begin standing on one leg, ready to perform adductor swing combination movements.
Return to standing position after completing the adductor swing combination sequence.
Control the swing, maintain balance, alternate patterns, feel hip mobility
Moving too fast, losing balance, not feeling the movement, poor coordination
Increase swing range, add complexity, or perform more advanced combinations.
Reduce swing range, use support, or perform basic swings first.
Move slowly and controlled to avoid injury. Stop if you experience pain in the hip, knee, or groin. Maintain proper balance throughout the movement.