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How many miles run in basketball game
How many miles run in basketball game
USA Basketball - How Far Do You Run During a Basketball Game?
At Stronger Team, we have an unparalleled commitment to being on the cutting edge of basketball specific performance enhancement. This includes staying abreast of the latest research and training methodologies as well spending money to attain the latest training tools.
When I say 'we', I am referring to my great friend and long time colleague, Blair O'Donovan. I have been working with Blair for over 10 years. He is absolutely one of the top strength and conditioning coaches on the planet. Blair is in his 7th year as the strength and conditioning coach for Gonzaga High School's basketball program. Gonzaga has a tremendous program and Blair is one of the reasons why.
Blair recently purchased the Nike+ Sportswatch GPS.
Among many innovative features, this watch can track how far a player runs over the course of a practice, workout, or game. It is an amazing technology.
As an informal experiment, Blair hooked the technology up to a few different players (two male, one female) to record the distances run during games.![]()
Here are the results:
Kris Jenkins (forward) vs. Riverside HS
Minutes played: 31
Total Distance Run: 4.94 miles
- Warm-up: 0.92 miles (approximately 20 minutes)
- 1st Quarter: 1.09 miles
- 2nd Quarter: 1.01 miles
- 3rd Quarter: 0.95 miles
- 4th Quarter: 0.97 miles
Tavon Blackmon (guard) vs. Patterson HS
Minutes played: 32
Total Distance Run: 6.10 miles
- Warm-up: 1.3 miles (approximately 20 minutes)
- 1st Quarter: 1.20 miles
- 2nd Quarter: 1.11 miles
- 3rd Quarter: 1.28 miles
- 4th Quarter: 1.21 miles
Amanda Fioravanti (forward) vs. conference opponent
Minutes played: 27
Total Distance Run: 4.53 miles
- Warm-up: 0.6 miles (approximately 15 minutes)
- 1st Quarter: 0.83 miles
- 2nd Quarter: 0.
87 miles
- 3rd Quarter: 0.91 miles
- 4th Quarter: 1.32 miles
The total distance run was actually higher than I anticipated. Including warm-up, Tavon ran over 6 miles during the course of the game! And obviously that wasn't done at a slow and steady pace. He covered 6 miles sprinting, cutting, back pedaling, sliding, accelerating, decelerating, jumping, landing, diving...all at game speed. That is an intense 6 miles!
At DeMatha, our top 6 players average playing 22-28 minutes per game. So using the data Blair gathered, and applying it to our players (which is comparable, we have a very similar style of play), it is safe to say that our top 6 players run between 4 to 6 miles each and every game. Given that we play 2-3 games per week from December to late March, our guys are racking up marathon type weekly distance logs. And that doesn't include practice. And it doesn't include offseason workouts, AAU, pre-season conditioning, etc. That is some serious volume over the course of a year!
Excessive volume will begin to cause issues if proper steps aren't taken:
- I recommend shortening practice time as the season progresses.
Keep practices sharp and focused—but brief and with minimal extra running. You want your team to peak come playoff time, not be exhausted.
- Give players a day off whenever possible and appropriate. Keep in mind that a physical day off doesn't have to be a mental day off. You can watch film and shoot 100 free throws instead of a normal practice and still benefit.
- Encourage players to use proven rest and recovery techniques—like foam roll and ice baths—in addition to eating well, sleeping well, and staying hydrated. Rest and recovery is arguably the most important factor in sustaining a high level throughout the entire season.
- Communicate with players about nagging injuries and make sure they seek proper treatment. Being sore is normal and is part of being a player...but being hurt isn't and needs to be properly treated.
- Continue to strength train during the season! Purposeful strength training helps ward off the cumulative trauma caused from the excessive running volume.
Proper strength training will keep the ankles, knees, hips, and core strong and durable!
On the other side of the coin... think about your 11th through 15th man. Not only do they get very little volume during the game, but they more than likely get limited volume during practice. In most 5-on-5 drills, you have your starters playing against your 2nd unit—while the 11th through 15th players stand and watch (and wait to be subbed). Point being, over the course of a week, your starting point guard may run 25 miles and your 15th man may only run 5. That is a huge discrepancy! If you ever notice that some of your reserves are sucking wind or appear out of shape...it's not their fault! They are only doing a fraction of the weekly volume.
Once our off-season workouts begin, we will make sure to collect data on those workouts as well, in an attempt to make our workouts as productive and purposeful as possible.
The Distance Run Per Game in Various Sports
When it comes to running in sports, some have it worse than others.
Players in soccer’s World Cup, for example, run an estimated seven miles per game. (And the refs will run even more!) Here’s how that compares to athletes in other sports.
Baseball: .0375 miles
This is a rather generous estimate that translates into approximately 198 feet per game, taken from the 2015 statistics of the current Major League Basebal star Mike Trout from the Los Angeles Angels. The distance between each base is 90 feet. Adding all of the total bases (singles, doubles, triples, and home runs) and stolen bases that Mike Trout logged during the 2015 regular season, the total distance run comes to just more under six miles. (Obviously, as a centerfielder he covers a lot of extra ground on defense, as well.) Those not as successful at the plate log even less mileage—or more accurately, feet.
RUNNER’S WORLD STORE: Show your love for running and baseball with this RW Miles Baseball Tee
Football: 1.
25 miles for receivers and cornerbacks
Football players don’t have a lot of time to travel very far. According to the Wall Street Journal, the average NFL game includes only 11 minutes of actual playing time. Receivers and cornerbacks run the most at just over one mile a game. That’s still an impressive feat considering 11 massive and highly trained athletes would prefer they run as little as possible.
Basketball: 2.55 miles
Cutting-edge tracking technology has allowed coaches and statisticians to track NBA player performance in real time, including the distance traveled per game. (Our average is a rough estimate of the top 10 players in distance per game during the 2016 NBA season.) According to the site NBAMiner.com, which tracks advanced player statistics, running the most during the 2016 season was Jimmy Butler of the Chicago Bulls at 2.74 miles per game.
Tennis: 3 miles
Tennis: 3 miles
Distance traveled depends heavily on playing style and the duration of a match, but competitive players can expect to shuffle and sprint nearly a 5K while chasing down balls.
During the longest recorded tennis match, at Wimbledon in 2010, it’s estimated that John Isner and Nicholas Mahut each ran about six miles during 11 hours and five minutes of play.
Field Hockey: 5.6 miles
According to Tribesports, field hockey players travel more than athletes in almost any other sport, chasing and defending the ball for nearly a 10K during 70 minutes of play.
Soccer: 7 miles
A large field, a fast moving ball, and rare substitutions mean soccer players can expect to log some heavy mileage over 90-plus minutes. Midfielders tend to run the most, sometimes reaching nearly 9.5 miles, according to SportVU.
Kit FoxSpecial Projects Editor
Kit has been a health, fitness, and running journalist for the past five years. His work has taken him across the country, from Hayward Field in Eugene, Oregon, to cover the 2016 Olympic Trials to the top of Mt. Katahdin in Maine to cover Scott Jurek’s record-breaking Appalachian Trail thru-hike in 2015.
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Rules of Basketball
How the rules have changed in your favorite game
How the rules have changed in your favorite game
WE ALL LOVE TO PLAY BASKETBALL, BUT DO YOU KNOW THE RULES EXACTLY?
Basketball was invented by James Naismith in 1891. Then everything was different: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
Basketball was invented by James Naismith in 1891. Then everything was different: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
The history of basketballs
The history of basketballs
What balls are played now and how it happened
The beginning
The rules have also changed a lot during this time.
Initially, there were only 13 of them in basketball:
- The ball can be thrown in any direction with one or two hands.
- The ball may be hit with one or both hands in any direction, but never with the fist.
- The player cannot run with the ball. The player must throw the ball from the point at which he caught it, except for a player running at high speed.
- The ball must be held with the hands. You can not use the forearms and body to hold the ball.
- In any case, hitting, grabbing, holding and pushing the opponent is not allowed. The first violation of this rule by any player shall be called a foul; the second foul disqualifies him until the next ball is scored, and if there was an obvious intention to injure the player, then a disqualification for the entire game. It is not allowed to replace a disqualified player.
- Punching the ball is a violation of points 2 and 4, the penalty is described in point 5.
- commit no foul).
- A point is scored if a ball thrown or bouncing off the floor hits the basket and stays there. Defending players are not allowed to touch the ball or basket while shooting. If the ball touches the edge and the opponents move the basket, then a point is scored.
- If the ball goes out of bounds, it must be dropped into the field by the first player to touch it. In the event of a dispute, the referee must throw the ball into the field. The thrower is allowed to hold the ball for five seconds. If he holds it longer, then the ball is given to the opponent. If either side tries to play for time, the referee must give them a foul.
- The referee must monitor the actions of the players and fouls, and notify the referee of three consecutive fouls. He shall have the power to disqualify players under rule 5.
- The referee must watch the ball and determine when the ball is in play (inbounds) and when it goes out of bounds (out of bounds), which side should be in possession of the ball, and any other action that the referee would normally take .
- The game consists of two halves of 15 minutes each with a break of 5 minutes between them.
- The side with the most goals during this time period is the winner.
The most important rule change in the history of basketball is the introduction of dribbling. In the original version of the game, this was prohibited by paragraph 3 of the rules.
One of the first changes in the game and the rules was the replacement of the basket with a ring with a net. It seemed to be very inconvenient to climb after the ball every time after a hit. Around the same time, free throws, dribbling appeared, and the composition of the teams was fixed for 5 players on the court at the same time. Before that, in some matches, up to 50 people could be on the court at the same time. All this happened back in 1896-1897.
The emergence of FIBA (International Basketball Federation)
Basketball in the early 20th century became more popular and the rules in each country could be different.
This was one of the reasons why FIBA appeared in 1932 year. At the first FIBA Congress, the teams were approved (5 people and 2 substitutes), and it was decided that after each goal there would be a throw-in in the center. This rule was removed after 4 years to reduce the advantage of tall players.
Over the next few years, the main changes were related to the number of personal fouls, the number of players on the bench and the introduction of a time limit for getting the ball into the opponent's half of the court.
More changes came in 1952 after the Olympic Games. The game became very boring, because the teams held the ball, having received a minimal lead in the score. Everyone understood this and searched for solutions for several years in order to save the life of basketball. At 1954 Danny Biason proposed to the NBA to limit the time for the shot to 24 seconds. At the 1956 Olympics, there was a similar rule: it was necessary to make a throw in 30 seconds. At the same time, to add equality between defense and attack, another rule familiar to us appeared: you need to start dribbling the ball before the supporting leg comes off.
Then the game became similar to the modern one from a technical point of view: dribbling, shots, a three-second zone appeared. In 1979, the NBA added a three-point line, and in 19In 1984, FIBA also added an arc.
!!! An article about the evolution of the three-point shot and interesting facts:
10 interesting facts about the three-point shot.
10 interesting facts about the three-point shot.
Three-pointer evolution and insane records.
Changes in the rules and basketball since 1956 have included the number of free kicks, the situations in which these free kicks are given, and individual and team penalties. Some rules were introduced, and a few years later they were canceled. For example, the "3 for 2" rule: if a player was fouled in the shooting phase, then if one of the first two shots was missed, he could make another free throw. This rule was later removed.
Since the 1990s there have been constant changes: the emergence of alley-oops, changes in the timing and rewriting of the rules of running, which continue to this day.
From the most interesting: if the team has 0.3 seconds or less to throw the ball from behind, then it must be a one-touch throw. It takes at least 0.4 seconds to perform a full throw.
Derrick Fisher made similar throws:
And here is a small selection of videos of how they throw in 0.2 seconds:
Do you want to take your first steps in basketball or improve your basic skills? We have a Basic Basketball Skills workout for you. See the schedule and sign up:
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Coach: Yuriy Bespalov
- Professional player of the INANOMO 3x3 team;
- Champion of Russia 3x3 2019, 2021;
- Winner and medalist of the MOFB championship;
- MLBL Summer League MVP 2017;
- Multiple participant of Moscow Open;
- Champion of Moscow 3x3 2017;
- MVP GrunisCup 2017.
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Basketball physical qualities development methodology | Teaching and methodological manual for physical education on the topic:
MBOU
"Gymnasium of Aldan"
MO "Aldan District"
Methods of development
of physical qualities in basketball
Author: Kornev N.V.,
Teacher of physical education and life safety
MBOU secondary school "Gymnasium Aldan"
Republic of Sakha (Yakutia)
Aldan
2017
Contents.
1.Introduction ______________________________________________________________3
2.Methodology for the development of physical qualities in basketball _______________________3
2.
1.Strength ________________________________________________________________3
2.2.Speed ______________________________________________________________4
Physical training is a process aimed at developing the physical abilities and capabilities of an athlete's body organs and systems, the high level of development of which provides favorable conditions for the successful mastery of game skills and effective competitive activity.
Physical training in basketball consists of two types - general and special physical training. There is a close connection between them.
General physical training is a process of versatile education of physical abilities and increasing the level of general performance of an athlete's body.
Special physical training is the process of developing the physical abilities and functional capabilities of an athlete that meet the specifics of basketball.
2. METHODS OF DEVELOPMENT OF PHYSICAL QUALITIES IN BASKETBALL.
2.
1. STRENGTH
Strength is a person's ability to overcome external resistance or counteract it through muscular effort.
Muscle strength is one of the physical qualities, the level of development of which largely determines the speed of movements and plays an important role in work that requires endurance and dexterity.
Distinguish between absolute and relative strength. The absolute strength of all muscle groups involved in a given movement, regardless of the weight of the athletes. Relative strength is the strength per 1 kg of body weight of an athlete.
Strength development methods.
1.Maximum effort method: characterized by performing exercises using near-limit and limit weights. The weight of the burden is 90-100% of the maximum capacity of the basketball player. Each exercise is performed in series. In a series of 1-3 repetitions with 4-5 approaches. Rest between sets of 3-5 minutes, during which breathing exercises and exercises to relax the working muscles are performed.
2. The average effort method involves performing an exercise with an effort of 40-70% of the maximum capacity of the basketball player. The exercise is performed in 3-4 sets. In each approach, the number of repetitions is performed to failure. The last repetitions are most useful for developing strength.
3. The method of dynamic efforts is the main method of strength training for a basketball player. Weight weights - 30-60% of the maximum capacity of a basketball player. The exercise is performed 10-12 times in one approach with maximum speed. The number of approaches ranges from 3 to 6 times. The rest pause between sets is 2-4 minutes. The next approach must be started with a heart rate of no more than 120 beats / min. If the frequency is higher, it is necessary to increase the rest time.
4. The isometric method consists in the static maximum tension of various muscle groups. In one approach, the maximum muscle tension is carried out for a duration of 4-6 seconds.
The exercise is performed 3-5 times, rest between series is 1-1.5 minutes.
5. The method of conjugate effects consists in performing special exercises with weights in the form of belts, vests, cuffs, stuffed balls. Exercises are performed aimed at improving various techniques of playing with these belts, cuffs, etc.
Strength exercises.
- Throwing and catching a kettlebell or stuffed ball to a height of 2-2.5 m. Players perform the exercise with both hands, and then, at the command of the teacher, alternately with each hand;
- Bench press. The exercise must be performed with an insurer partner. Barbell weight - up to 70% of the player's own weight;
- Standing bench press. The weight of the bar is up to 50% of the player's own weight. The exercise is performed with insurance;
4. Moving in a basketball stance in a square, that is, forward, to the side, back and again to the side with a kettlebell, “pancake”, from a bar or medicine ball in hands;
5.
Flexion and extension of the arms in a lying position with tearing off the arms and clapping the palms. The exercise is performed in several sets of 15-20 times;
6. Walking and running with a partner on your back. Partners are selected by weight;
7. Running up stairs with a partner on the back. The exercise can be performed in several ways: running, jumping, pushing two, one;
8. Various types of movement with weights;
9. Exercises to strengthen the hands and increase the tenacity of the fingers: pulling stuffed balls, weights, "pancakes" from the bar from the partner's hands;
10. Playing volleyball, handball, football with weights in the form of cuffs, belts.
11. I.P. - stand, feet shoulder-width apart, dumbbells in hands, below (weights, "pancakes" from the bar). The basketball player must pull the weights to the shoulders, bending the arms at the elbow joints.
Exercises for developing explosive strength.
1. Pushing a stuffed ball with the feet from a sitting position, lying down.
2. Passing a medicine ball with one hand from the shoulder, from below, from behind the head.
3. Pushing out of the circle: back, side, chest (without the help of hands).
4. The same - with dribbling; the same with two balls.
5. Techniques of freestyle wrestling on a wrestling mat, elements of sambo.
6. Quick "pancake" or kettlebell passes by two players standing with their backs to each other.
7. Passing a “pancake” or kettlebell weighing up to 20 kg from hand to hand in a circle of 3-4 players.
8. Passing a stuffed ball with legs, ankles in pairs by players sitting and standing at a distance of 3-4 m from each other.
2.2. FAST.
Speed - the ability of a person to perform motor actions in a minimum period of time. There are three main forms of manifestation of speed: the latent time of a motor reaction, the speed of a single movement and the frequency of movement.
The main method of developing the speed of performing various movements is the repeated method with maximum speed.
The length of rest between repetitions should allow the athlete to recover almost completely. The number of repetitions should be such that the athlete can perform without a significant decrease in speed. Exercises in the form of various relay races and competitions for their fastest implementation are especially effective.
To cultivate speed, first of all, it is necessary to use speed-strength exercises, since in basketball speed is associated with muscular “explosive” strength. An example of such exercises can be jumping and jumping exercises with weights.
Exercises for the development of speed.
1. Minching run. The essence of the exercise is frequent contractions and relaxation of the muscles of the lower leg with small movements of the foot and lower leg.
2.. Running with high hips. The thigh rises to a horizontal position, the lower leg hangs freely. The supporting leg is placed on the toe (it should be straightened to make a straight line with the body), the shoulders are slightly forward, the arms are freely lowered.
3. Running with a high raising of the hip and then throwing the lower leg forward,
4. Running with the lower leg overwhelmed back.
5. Jumping from foot to foot.
6. Running against the wall in a standing position. Stand directly facing the gymnastic wall at a distance of a step from it, grab the rail at waist level, torso straight, touch the floor with your heels.
7..Running up the stairs. Performed at a fast pace, completely push off with the supporting leg, raising the hips high.
8. Snatch 15-40-60 m with rotation of the ball around the body, neck.
9. Fast run from a high start with passing the ball from hand to hand. Distance up to 50 m.
10. Passing the ball in pairs during a fast run. One player runs forward, the other runs backwards.
11. Fast run with 360 degree turns. Distance from 30 to 50 m.
12. Guiding at maximum speed with turns. Distance from 30 to 65 m.
13. Quick ball passes by three players in three passes with the ball thrown into the ring 5-7 times in a row.
14. One player performs throws on the ring, the other two serve him balls (two balls for three). As soon as the ball is released from the hands, the pass immediately follows. Perform 10-15 throws.
15. Dribble at maximum speed from the front to the free-throw line, return to the backboard with the ball thrown into the ring. Then dribble to the center and back, to the opposite foul line and back.
2.3.ENDURANCE.
Endurance - the ability to perform any activity for a long time without reducing its effectiveness. The level of endurance development is determined primarily by the functional capabilities of the cardiovascular and nervous systems, the level of metabolic processes, as well as the coordination of the activities of various organs and systems. In addition, endurance is influenced by the level of development of coordination of movements, the strength of mental processes and volitional qualities.
General endurance is the endurance to long-term work of moderate intensity.
Well-developed endurance is the foundation of sportsmanship.
Special endurance is the endurance to a specific activity. A basketball player needs speed endurance, which allows them to maintain high speed throughout the game.
When developing endurance, the following sequence of task setting is necessary: 1) education of general endurance; 2) education of speed and speed-strength endurance; 3) education of game endurance.
Endurance development methods.
Methods of long continuous exercise with uniform and variable load (in practice, they are often abbreviated as "uniform training method" and "variable training method"). A characteristic feature of this method is, in the first case, the implementation of a cyclic exercise with a long duration, from 30 minutes. up to 2 hours and, in the second case, in the process of performing a cyclic exercise, a basketball player performs several exercises with a load on other muscle groups. This method is typical for the education of general endurance.
The interval training method is also characterized by two variants.
In both cases, the work is done in series, but in one case, the same amount of work is done in each series, and the rest time between series is reduced. In the second variant, the amount of work increases, while the rest time remains constant. This method is typical for the education of special endurance.
Exercises to develop endurance.
1..Speed dribbling 1-2 balls in pairs (shuttle):
a.) from the end line to the penalty area and back;
b.) to the center and back;
c.) to the opposite penalty area and back;
) to the opposite front and back.
2. Complicated version - hitting the ring each time.
3. Competitors stand in a column one at a time at the intersection of the side and end lines. The first one sends the ball forward, accelerates and, as soon as the ball hits the court once, catches it with both hands, switches to dribbling, dribbles the ball at maximum speed, throws into the ring after two steps.
After the throw, they pick up the ball and go to the opposite "corner" of the site and start the exercise again. So the player goes 7-10 circles.
4. Crouched emphasis, ball down. Moving forward in a straight line, rolling the ball with your hands (two balls, three balls).
5. Basketball game 6 halves of 10 minutes. with reduced rest time.
2.4. AGGRESSITY
Agility is a person's ability to perform complexly coordinated motor acts.
The main method of developing dexterity is repetition.
Special dexterity has two varieties: 1) acrobatic dexterity, which is manifested in throws, during the game, in defense; 2) jumping agility - the ability to control one's body in an unsupported position.
The means for developing dexterity, as the ability of a basketball player to quickly switch from one action to another, are outdoor and sports games, obstacle running, various combinations of acrobatic exercises, gymnastic exercises on apparatus, changing the way exercises are performed, deep or long jumps from a position standing with your back to the direction of the jump, juggling balls, trampolining, balance exercises.
Exercises for the development of general dexterity.
1. Forward somersault over the head with a preliminary jump on the arms bent at the elbows. Having mastered the exercise, you can do up to 10 somersaults in a row.
2. Somersault back over the head with a fall on the arm bent at the elbow.
3. The same somersaults as in exercise 1,2, but to the sides.
4. Falling back and getting up quickly.
5. Gymnastic wheel left and right.
6. Headstand, initially with support against a wall.
7. Handstand.
8. Walking on hands.
Exercises for the development of special dexterity.
1. Jumping on the spot with 90° and 130° turns dribbling one or two balls.
2. Snatch with one or two balls dribbling for 5-6 m, forward somersault with ball in hand and sprint again.
3. Walking on hands: rolling the ball in front of you. The partner supports the legs.
4. Passing the ball against the wall in pairs with changing places.
Performed with one ball.
5. Dribbling the ball from the center of the field to the free-throw line, rolling forward with the ball in hand and throwing the ring.
6. Serial hurdle jumps with ball dribbling.
7. Leapfrog game with each player dribbling. During the jump, the player takes the ball in his hands.
8. A ball rolls along the ground at a constant speed. Players jump over a rolling ball with one or two pushes.
9. Jumping rope with dribbling. Partners spinning the rope also dribble.
2.5. FLEXIBILITY.
Flexibility - the ability to perform movements with a large amplitude, a high level of development of which is a necessary condition for the qualitative performance of various movements.
The main method of developing flexibility is the repeated method of doing exercises. Exercises are performed slowly, with a gradual increase in the range of motion to the maximum possible. During the rest period, exercises are performed to relax the working muscles.
Means of developing flexibility: exercises from gymnastics, athletics.
Basketball flexibility is essential when performing feints. Ball-handling techniques and feints are an essential part of basketball technique.
Exercises for performing deceptive movements.
Exercises are performed with different range of motion.
1. Fake kicks in place and in motion, with and without the ball.
2. Deceptive head movements while standing still and in motion.
3. Deceptive hand movements. Feints for passing the ball and throwing are performed with the ball, for catching without the ball.
4. Shoulder turn forward, backward. Walking with one foot, the second supporting.
5. Playing with an immovable obstacle (chair, dummy) in motion. The player with the ball makes a dash to the obstacle, beats it with a turn or other feint and continues to the ring. The exercise ends with a throw around the ring.
6. 1x1 game without a ball.
The attacker starts moving on a signal from the end line and tries to beat the defender with tricks. The pace of the exercise is at first medium, then increases to fast. The defender must first of all maintain the correct stance, monitor the work of the legs. His task is to prevent the attacker from getting around him as long as possible.
3. Conclusion.
Without the ability to relax in basketball, where the combination of many qualities is so important: speed, strength, accuracy, dexterity, high results cannot be achieved. It is important to teach a basketball player the ability to relax independently, autogenic training and self-massage.
Relaxation exercises.
1..Free feints with the body left - right, forward - back.
2. Relaxation of the arms from the hand to the shoulder.
3. Relaxation of the legs, shins, and. p. - sitting on the floor.
4. Relax the hips while sitting on the floor.
5. Relaxation of the legs, buttocks in the hang.
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