STABILISING EXERCISES

AIRBORNE LUNGE

From a standing position, take one foot off the ground and start making your way downwards with your elevated foot hovering behind you. Keep your knee in line with your supporting shin as you descend as far as possible. Your goal is to place your rear knee on the ground. If this is not possible, simply reduce the range and go as far as you can.

■ 10-15 reps each side, 3-5 sets, 1-3 times per week.

COSSACK SQUAT

Standing with your feet roughly double shoulder width apart, keep your torso as vertical as possible while squatting as low as you can to one side. Your balancing leg should be extended straight and only take a small amount of the load. On your squatting leg, push your knee as far forward as possible while keeping your foot flat to the ground. Return to standing to complete the rep. Cossack squats are also great to incorporate into a dynamic warm-up.

■ 10-15 reps each side, 3-5 sets, 1-3 times per week.