Knee Bends

The player stands upright with the feet shoulder-width apart and rests the hands lightly on the knees. As the torso leans slightly forward, the knees bend under control and the body lowers; then the knees and torso straighten together back to the start position.

Keep the weight evenly distributed across the feet, let the hands support the knees lightly and avoid rounding the back excessively. The tempo should be controlled and rhythmic, never jerky. The aim is to prepare the leg and hip muscles for the training load to come.