.General, the Cossack squat belongs to the squat section and is an amazing exercise to train on stability, muscles, equilibrium and mobility at the same time. Therefore, the Cossack squat is a great movement for all floorball goalies to restore hip function and increase hip stability and mobility. The Cossack squat is a form of mobility where the most of your weight stays on the squatting leg while the other leg is straight and does not lose touch with the floor.
How to do it?
We assume that we do a Cossack Squat with the left leg.
Go into a straddle which means you have to stand with your feet wider than shoulder width
Toe tips point slightly outwards
Your arms are in front of your body and serve as counterbalance
• Please notice: your back should be always straight during the movement – but you can lean forward to be better balanced
Keep the right leg always straight
The heel of your right leg never loses touch with the floor. However, in the starting position, your right foot is completely on the floor – not just the heel
Now go into the bend with your left knee and make sure that the right leg is continuously stretched
Once the angle of your squatted left leg reaches the 90 degrees (or as deep as you can go), pull the toes of your right leg up (towards the ceiling) increasing the stretch of the muscles on the back of your leg. Pulling up your toes also improves your stability
If pulling your toes up whilst doing this hurts, let go of the stretch with the toes a little. Don’t overstretch
Make sure that your left knee does not bend inwards, but points in the direction of your toes
Stay briefly in position and then push yourself back up, into a full standing position in a controlled manner
The final position is the same as the start position
We suggest 3 sets x 10 repetitions per leg.
If you do the exercise the first time, it takes a few repartitions until you have found the correct distance of your feet in the straddle. Furthermore, as a beginner you probably won’t be able to do the full movement down, and as experienced you might be able to move down until your butt almost touches the ground. Do not be frustrated, mobility and this stability is a long going process and you will make and recognize your efforts already within first weeks of