V-Up

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CONDITIONING DRILL 1, EXERCISE 2: V-UP

Purpose: This exercise develops the abdominal and hip flexor muscles while enhancing balance (Figure 6-85).

Starting Position: Supine, arms on ground 45-degrees to the side, palms down with fingers spread. The chin is tucked and the head is 1-2 inches off the ground.

Cadence: MODERATE

Count:

  1. Raise straight legs and trunk to form a V-position, using arms as needed.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 6-85. V-up

Check Points:

  • At the starting position, tighten the abdominal muscles to tilt the pelvis and the lower back toward the ground.
  • On counts 1 and 3, the knees and trunk are straight with the head aligned with the trunk.
  • On counts 2 and 4, lower the legs to the ground in a controlled manner so as not to injure the feet.

Precautions: To protect the spine, do not jerk the legs and trunk to rise to the V-position.

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