Leg swings

Hold a wall and swing one leg forward and back under control to warm up the hips and hamstrings before training.

How to do it

1. 01Stand side-on to a wall with one hand on it, tall on the leg nearest the wall with a soft knee.
2. 02Swing the other leg forward and back like a pendulum, keeping your torso upright.
3. 03Start with small swings and gradually go higher within a comfortable range.
4. 04Halfway through, turn around and switch legs; keep breathing.

Common mistakes

• Kicking hard from the first swing — start small and build up.
• Rounding or leaning with the leg — keep your torso tall so the motion comes from the hip.
• Rising onto the toes of the standing foot — keep it flat on the floor.