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Physical conditioning exercises on the field

5. Bridge


This exercise improves core stability and strengthens the muscles of the hamstring and buttocks. Lie on your back and raise the hips to create a straight line from the knee to the shoulder. Ensure the heels are flat on the floor and that the flat of the hand is pressed firmly into the ground. Focus on pulling the navel in towards the spine and activate the buttock muscles throughout.

6. Lunge


Step forward and bend the back knee. Keep the back straight and perpendicular to the ground. Don’t let the front knee go past the toes. Return to starting position and repeat the same movement starting with the opposite leg.