Lying Leg Raise Throwdown (with partner)


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Flexion
Intensity: Medium High



Lie supine on floor with feet together. Partner stands with feet at each side of head. Grasp partner's legs, just above ankles to each side. Raise legs vertically so partner can bend over slightly to touch feet or ankles.


Partner throws legs toward floor by pushing feet or ankles outward. Immediately lift straight legs back to vertical position by flexing hips. Partner continues to throw legs to floor by pushing feet or ankles away.


Continue to hold on to partners legs, just above ankles. Keep legs straight and avoid allowing heels to touch floor. Partner can bend knees in order to more easily bend over particularly if they are taller than participant. Partner can also push feet away to each side, alternating between forward and side leg raises and throws. Also see Lying Diagonal Leg Raise Throwdown.

Force (Articulation)



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