Hamstrings and abs
In pairs, one person lies on their stomach with one leg bent (heel to buttock) and the knee touching the ground. The aim is to straighten their bent leg so it is flat on the ground, while their partner slows them (slowing, not blocking). Do a dozen reps on each leg. The idea is to slow the leg down, not stop it.
Lift your heel to your bum with a weight on your ankle. Between ten and 20 reps depending on the player (muscular or not).
Crunches: lie on your back with your knees raised and your lower back flat against the floor. Keep your chin off your chest and lift your head (and therefore part of your torso) towards your knees. Hold for around a second then slowly come back down. Do three to four sets of 20 to 30 raises. Works the rectus abdominis.
Front plank: rest on your elbows and toes, facing down, and keeping your back straight. Hold the position. Do three to four reps lasting 45 seconds. This exercise really works the rectus abdominis and the transverse abdominis.
Side plank: rest on your elbows and feet, and push your hips up. Do three to four reps lasting 45 seconds. Works the obliques and abs.
• Number abs: in the same position as the front plank, stretch your leg out and trace the numbers 0 to 20 with your toes. Your leg should be no more than 10cm off the ground to get the most out of this exercise. The number “8” gives you a particularly all-round workout!