Methods: The legs are slightly open, and the ball is held in front of you with both hands, and the rhythm of leg flexion and ball rebound is the same.

Step 2 kick

Method: Hold the ball with both hands, lift the leg slowly and high in situ, and bypass the ball under the raised leg at the same time.

3. Head, neck and back movements

Methods: Hold the ball with both hands and hit the ball forward to form a rebound ball. When the ball bounces, it bends forward quickly to drive the head and neck to go around under the ball.

4. Stretch the muscles at the back of the thigh:

Sit on the ground, straighten the leg that you want to reach in front of you and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch, and hold the toes of the straight legs with both hands for 20 minutes. No bouncing is allowed when touching your toes (it doesn't matter if you can't touch your toes).

5, stretching the inner thigh muscles-method 1

Sitting posture, feet together, knees propped up, as close as possible to the ground. Hold your ankles with both hands, keep this posture, count to 10, relax, and then repeat 3 times.

6. Stretch the inner thigh muscles-Method 2

Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.

7. Stretch the calf (back) muscles

Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.

8. Stretch shoulder muscles

Lie on your back, lift one leg, grab the end of your thigh near your knee, and pull it to your chest. Keep the other leg straight and close to the ground, with your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.

9. Stretch shoulder muscles-method 1

Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.

10, stretching shoulder muscles-Method 2

Put your hands and fingers crossed on your head, palms up, arms up and back, and hold for 15 seconds.

1 1, stretching shoulder muscles-Method 3

Straighten one arm up, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side for 15 seconds.