Strengthen the adductors for defense! There are straight leg variations but for most people starting bent-knee at 90 degrees is the way to go, or they’ll feel pain towards the inner side of the knee (especially kids). Try to keep your knees hips shoulders elbows in a straight line and both legs at 90 degrees (cue: hips up!!). Use a bench or something with cushion for your knee (found these chairs by the court that worked well) and another cushion or fold up yoga mat under the elbow (optional depending on surface you’re on). 2-3 sets of 30 second holds is a good start before moving on to dynamic reps or other variations. Hope this helps! #defense #adductors #gainsdontstop #進步不能停