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Shoot the Duck – Layback – Spiral – Shoot the Duck

Stand lengthwise on the foam roller. Position: Balance over your skating hip, free hip lifted & “seatbelt”. Action: Slowly move from shoot the duck to lay back/spinal extension to spiral while maintaining balance. Repetitions: 2 sets on each leg Rational: full range of motion in hip, knee ankle; balance; hip strength. Ability to maintain balance while changing position.

Hip Hikes

Flat side down, stand lengthwise on the roller Position: Stand on top of the roller on your right foot with abdominals pulled in. Left hip drops so left heel gently touches floor (no transfer of weight to left foot). Heel is then brought back to the height of roller. Repetitions: 15-20 on each side. 2-4 sets Rational: strengthens trunk muscle that assists with maintaining trunk position. If this exercise is too easy, use ankle cuff weights on free leg to increase difficulty.

Debbie Pitsos and Kat Arbour October 2003

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