Criss-cross scissor kicks obviously work the stomach muscles, but what is important about this exercise is the engagement of the hip flexors. The most powerful muscle group in the lower half of your body are your hip flexors and your hip extensors. It’s this muscle group that generates the most explosive power during your need to sprint during a rugby match.
Of all the exercises you can use to prep your body for rugby, anything you can do to strengthen the hip flexors should be your top priority and the scissor kick and its cousin the criss-cross scissor kick is an exercise you can do almost anywhere.
Criss-cross scissor kick in 3 steps:
1. Lie on your back on the ground. your arms should be at your side with your palms facing toward the ground. Note: If you find this exercise difficult and you begin to arch your lower back, place your hands under your butt.
2. Your legs should be about slightly wider than shoulder length apart with your knees slightly bent and several inches off the ground.
3. Bring legs toward each other and cross legs in an over and under movement. Right leg over left then out and alternating right over left. Remember to breathe while performing this exercise.
Advanced rugby athletes sometimes attempt this drill with ankle weights for resistance.
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REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.
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