First set of POSE Drills for Bowlers

Follow the video and complete the following:
NB - If you can, do the drills in barefeet on even grass or a running track. If you are doing them on a hard surface, wear runners. These drills are about learning new movements and letting your brain learn how to make the movements properly. Form is essential!
1. POSE Stance. Hold each pose for 10 seconds do 4 on each leg.
2. Ankle Raises - PULLING up ankle using the hamstrings. Do 4 sets of 10 on each leg. Remember your ankle should be coming up under your hip, not pulling back behind you!
3. The Poney - shiftling your weight from one leg to the other by landing on the ball of one foot and then the other. 4 sets of 20. Keep the heels off the ground at all times. (Moving from one foot to the other is one rep, moving back to the first foot is the second rep.)
4. Tapping - Stand on the ball of one foot with the other leg in the raised POSE stance. Lower the raised foot and tap the ground with the ball of the foot and pull the foot straight back up with the hamstring, repeat this down/tap/up movement rapidly with only a light tap of the ground each time. 4x10 reps on each foot.
5. Change of stances - Start in POSE stance one one foot hold for a second or two then move to holding the stance on your other foot - hold for a second or two then "hop" back to your first foot and hold again. Each held stance is one rep. Do 2 sets of 20 reps.
These may look easy, but you MUST do them with the correct form and they WILL tire you out - especially if you have not been doing your lower body strength exercises!