thank you very muck for that posts, and now i have some quations. how many of each should i do? should i be able to do those exercises easily? i tried lifting my whole hand up with out success, and it was kind of hard lifting up only my palms and leaving my fingers down. is that normal?
Somewhat. Coach Sommer recommended that these drills should actually be done as slow as possible, though I tend to pop through them.
You could start them on your knees with bent hips, but if they are too difficult, simply stand slightly less than arm distance from a wall.
knees and bent hips. knees and flat hips. you can also do these with your hands on something higher than your feet or toes ( elevated ) to make them easier. It could be just a panel mat or maybe standing and put your hands on a block.