{"id":8351,"date":"2025-08-14T06:39:30","date_gmt":"2025-08-14T06:39:30","guid":{"rendered":"https:\/\/ballmastertraining.com\/?page_id=8351"},"modified":"2025-08-14T06:41:02","modified_gmt":"2025-08-14T06:41:02","slug":"gebanderter-beinabschluss-vorne","status":"publish","type":"page","link":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/","title":{"rendered":"Banded Front Leg Rise"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"8351\" class=\"elementor elementor-8351\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8481d4f e-flex e-con-boxed e-con e-parent\" data-id=\"8481d4f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21616c2 elementor-widget elementor-widget-heading\" data-id=\"21616c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Banded Front Leg Rise - H\u00fcftbeuger- und Kernaktivierung f\u00fcr Fu\u00dfballspieler\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c27e9d elementor-widget elementor-widget-video\" data-id=\"0c27e9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/bvSxYctiVys&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fcc980a elementor-widget elementor-widget-heading\" data-id=\"fcc980a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Sehen Sie sich an, wie Sie den Banded Front Leg Rise zur St\u00e4rkung der H\u00fcftbeuger und der K\u00f6rpermitte vor dem Fu\u00dfballtraining durchf\u00fchren.\n<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-259bcae e-flex e-con-boxed e-con e-parent\" data-id=\"259bcae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4926055 e-con-full e-flex e-con e-child\" data-id=\"4926055\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a95d807 elementor-widget elementor-widget-heading\" data-id=\"a95d807\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Banded Front Leg Rise durchf\u00fchren\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88f4cf4 elementor-widget-tablet__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"88f4cf4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li data-start=\"801\" data-end=\"864\"><p data-start=\"804\" data-end=\"864\">Befestigen Sie ein Widerstandsband an einem festen Punkt in Bodenn\u00e4he.<\/p><\/li><li data-start=\"865\" data-end=\"947\"><p data-start=\"868\" data-end=\"947\">Stellen Sie sich vom Anker weg und befestigen Sie das andere Ende um Ihren Kn\u00f6chel.<\/p><\/li><li data-start=\"948\" data-end=\"1014\"><p data-start=\"951\" data-end=\"1014\">Heben Sie Ihr Bein gerade nach vorne gegen den Widerstand des Bandes.<\/p><\/li><li data-start=\"1015\" data-end=\"1052\"><p data-start=\"1018\" data-end=\"1052\">Kurz halten, dann langsam absenken.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-515cfbb elementor-widget elementor-widget-heading\" data-id=\"515cfbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warum der geb\u00e4nderte vordere Beinanstieg wichtig ist\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98d1389 elementor-widget-tablet__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"98d1389\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1192\" data-end=\"1380\">Der Banded Front Leg Rise aktiviert die H\u00fcftbeuger und beansprucht die K\u00f6rpermitte, was f\u00fcr starke und kontrollierte Kicks beim Fu\u00dfball entscheidend ist.<br data-start=\"1342\" data-end=\"1345\" \/>F\u00fcr Fu\u00dfballspieler bedeutet dies:<\/p><ul data-start=\"1381\" data-end=\"1515\"><li data-start=\"1381\" data-end=\"1434\"><p data-start=\"1383\" data-end=\"1434\">Verbesserte Schusskraft und Durchschlagskraft<\/p><\/li><li data-start=\"1435\" data-end=\"1477\"><p data-start=\"1437\" data-end=\"1477\">St\u00e4rkere Kernstabilit\u00e4t bei Sprints<\/p><\/li><li data-start=\"1478\" data-end=\"1515\"><p data-start=\"1480\" data-end=\"1515\">Geringeres Risiko einer H\u00fcftbeugerbelastung<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-10478dd e-con-full e-flex e-con e-child\" data-id=\"10478dd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-71708ba elementor-widget elementor-widget-heading\" data-id=\"71708ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Details zur \u00dcbung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b8859b elementor-widget elementor-widget-text-editor\" data-id=\"5b8859b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li data-start=\"1544\" data-end=\"1591\"><p data-start=\"1546\" data-end=\"1591\"><strong data-start=\"1546\" data-end=\"1561\">Schwerpunktbereich:<\/strong> H\u00fcftbeuger, Kernstabilit\u00e4t<\/p><\/li><li data-start=\"1592\" data-end=\"1626\"><p data-start=\"1594\" data-end=\"1626\"><strong data-start=\"1594\" data-end=\"1608\">Ausr\u00fcstung:<\/strong> Widerstandsband<\/p><\/li><li data-start=\"1627\" data-end=\"1678\"><p data-start=\"1629\" data-end=\"1678\"><strong data-start=\"1629\" data-end=\"1647\">Dauer\/Wiederholungen:<\/strong> 10-15 Wiederholungen pro Bein, 2-3 S\u00e4tze<\/p><\/li><li data-start=\"1679\" data-end=\"1710\"><p data-start=\"1681\" data-end=\"1710\"><strong data-start=\"1681\" data-end=\"1697\">Qualifikationsniveau:<\/strong> Alle Stufen<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df898b9 elementor-widget elementor-widget-heading\" data-id=\"df898b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kombinieren Sie mit diesen Aufw\u00e4rm\u00fcbungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86480e3 elementor-widget elementor-widget-text-editor\" data-id=\"86480e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"text-decoration: underline;\"><a href=\"\/de\/training\/aufwarmen\/zweischalen-stehubung\/\">Stehende Muschelschalen-\u00dcbung<\/a><\/span><\/li><li><span style=\"text-decoration: underline;\"><a href=\"\/de\/training\/aufwarmen\/seitengang-mit-gleichgewichtshaltung\/\">Side Walk mit Gleichgewichtshaltung<\/a><\/span><\/li><li><span style=\"text-decoration: underline;\"><a href=\"\/de\/training\/aufwarmen\/x-sprung\/\">X Sprung<\/a><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b5ccc0b e-con-full e-flex e-con e-parent\" data-id=\"b5ccc0b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fdbcd82 elementor-widget elementor-widget-shortcode\" data-id=\"fdbcd82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\t\t<div data-elementor-type=\"container\" data-elementor-id=\"8147\" class=\"elementor elementor-8147\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4863a2d0 e-flex e-con-boxed e-con e-parent\" data-id=\"4863a2d0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-155541d5 elementor-widget elementor-widget-heading\" data-id=\"155541d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fu\u00dfballtraining Kategorien<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1b89b56e e-grid e-con-full e-con e-child\" data-id=\"1b89b56e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<a class=\"elementor-element elementor-element-6d1eb9e6 e-con-full e-flex e-con e-child\" data-id=\"6d1eb9e6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/ballmastertraining.com\/de\/training\/aufwarmen\/\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7317397 elementor-widget elementor-widget-image\" data-id=\"7317397\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"277\" height=\"333\" src=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/warmup-icon.png\" class=\"attachment-full size-full wp-image-8054\" alt=\"Symbol f\u00fcr Fu\u00dfball-Aufw\u00e4rm\u00fcbungen\" srcset=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/warmup-icon.png 277w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/warmup-icon-250x300.png 250w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/warmup-icon-150x180.png 150w\" sizes=\"(max-width: 277px) 100vw, 277px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c1e80 elementor-widget elementor-widget-heading\" data-id=\"19c1e80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Aufw\u00e4rmen<\/p>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-29ab64a4 e-con-full e-flex e-con e-child\" data-id=\"29ab64a4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;position&quot;:&quot;absolute&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-64403b42 elementor-widget elementor-widget-heading\" data-id=\"64403b42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">26<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"elementor-element elementor-element-67ed1648 e-con-full e-flex e-con e-child\" data-id=\"67ed1648\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/ballmastertraining.com\/de\/training\/finten\/\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5e171bf2 elementor-widget elementor-widget-image\" data-id=\"5e171bf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"277\" height=\"333\" src=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Skill-moves.png\" class=\"attachment-full size-full wp-image-8065\" alt=\"Fu\u00dfball Geschicklichkeit bewegt Symbol\" srcset=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Skill-moves.png 277w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Skill-moves-250x300.png 250w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Skill-moves-150x180.png 150w\" sizes=\"(max-width: 277px) 100vw, 277px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38ad3a3a elementor-widget elementor-widget-heading\" data-id=\"38ad3a3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Finten &amp; Tricks<\/p>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5cd3be2f e-con-full e-flex e-con e-child\" data-id=\"5cd3be2f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;position&quot;:&quot;absolute&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a7cd2f8 elementor-widget elementor-widget-heading\" data-id=\"5a7cd2f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">24<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"elementor-element elementor-element-2bff4b1f e-con-full e-flex e-con e-child\" data-id=\"2bff4b1f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/ballmastertraining.com\/de\/training\/dribbeln\/\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2516569f elementor-widget elementor-widget-image\" data-id=\"2516569f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"277\" height=\"333\" src=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Dribbling.png\" class=\"attachment-full size-full wp-image-8064\" alt=\"Symbol f\u00fcr Fu\u00dfball-Dribbling\u00fcbungen\" srcset=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Dribbling.png 277w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Dribbling-250x300.png 250w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/Dribbling-150x180.png 150w\" sizes=\"(max-width: 277px) 100vw, 277px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ff21ef0 elementor-widget elementor-widget-heading\" data-id=\"6ff21ef0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Dribbeln<\/p>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3ed3ea8b e-con-full e-flex e-con e-child\" data-id=\"3ed3ea8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;position&quot;:&quot;absolute&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8854e elementor-widget elementor-widget-heading\" data-id=\"d8854e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">20<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"elementor-element elementor-element-4cfa1ae8 e-con-full e-flex e-con e-child\" data-id=\"4cfa1ae8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/ballmastertraining.com\/de\/training\/duowand\/\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5342fe06 elementor-widget elementor-widget-image\" data-id=\"5342fe06\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"356\" height=\"333\" src=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/DUO.png\" class=\"attachment-full size-full wp-image-8063\" alt=\"Symbol f\u00fcr Fu\u00dfballpartner und Wandtraining\" srcset=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/DUO.png 356w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/DUO-300x281.png 300w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/DUO-150x140.png 150w\" sizes=\"(max-width: 356px) 100vw, 356px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23c5f49c elementor-widget elementor-widget-heading\" data-id=\"23c5f49c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Duo &amp; Wand<\/p>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-42efae12 e-con-full e-flex e-con e-child\" data-id=\"42efae12\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;position&quot;:&quot;absolute&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7fdc59a9 elementor-widget elementor-widget-heading\" data-id=\"7fdc59a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">27<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"elementor-element elementor-element-15e8521e e-con-full e-flex e-con e-child\" data-id=\"15e8521e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/ballmastertraining.com\/de\/training\/mini-spiele\/\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e016120 elementor-widget elementor-widget-image\" data-id=\"2e016120\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"465\" height=\"333\" src=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games.png\" class=\"attachment-full size-full wp-image-8062\" alt=\"Symbol f\u00fcr lustige Fu\u00dfballtrainingsspiele\" srcset=\"https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games.png 465w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games-300x215.png 300w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games-441x316.png 441w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games-400x286.png 400w, https:\/\/ballmastertraining.com\/wp-content\/uploads\/2025\/08\/mini-games-150x107.png 150w\" sizes=\"(max-width: 465px) 100vw, 465px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fab4d9e elementor-widget elementor-widget-heading\" data-id=\"4fab4d9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Mini-Spiele<\/p>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1320ba14 e-con-full e-flex e-con e-child\" data-id=\"1320ba14\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;position&quot;:&quot;absolute&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e43b6e1 elementor-widget elementor-widget-heading\" data-id=\"e43b6e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">9<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-892f7a8 e-flex e-con-boxed e-con e-parent\" data-id=\"892f7a8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d171af2 e-con-full e-flex e-con e-child\" data-id=\"d171af2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-386de04 elementor-widget elementor-widget-heading\" data-id=\"386de04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sind Sie bereit f\u00fcr den n\u00e4chsten Schritt?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c2809a elementor-widget-tablet__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"3c2809a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2409\" data-end=\"2452\">Erforschen Sie die <strong data-start=\"2150\" data-end=\"2177\">Ballmaster Trainingsmatte<\/strong> f\u00fcr mehr als 100 kostenlose Skill-Videos und erstellen Sie Ihre eigenen Trainingsroutinen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1236162 elementor-mobile-align-justify elementor-align-center elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-button\" data-id=\"1236162\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/ballmastertraining.com\/de\/products\/fusball-trainingsmatte\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Kaufen Sie die Matte \u2192<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Banded Front Leg Rise \u2013 Hip Flexor &amp; Core Activation for Football Players https:\/\/youtu.be\/bvSxYctiVys Watch how to perform Banded Front Leg Rise to strengthen hip flexors and core before football training. How to Do Banded Front Leg Rise Attach a resistance band to a fixed point near the ground. Stand facing away from the anchor, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":8095,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-8351","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Banded Front Leg Rise \u2013 Hip Flexor &amp; Core Activation Warm-Up for Football | Ballmaster<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ballmastertraining.com\/de\/training\/aufwarmen\/gebanderter-beinabschluss-vorne\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Banded Front Leg Rise \u2013 Hip Flexor &amp; Core Activation Warm-Up for Football | Ballmaster\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ballmastertraining.com\/de\/training\/aufwarmen\/gebanderter-beinabschluss-vorne\/\" \/>\n<meta property=\"og:site_name\" content=\"ballmastertraining.com\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-14T06:41:02+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data1\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/banded-front-leg-rise\\\/\",\"url\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/banded-front-leg-rise\\\/\",\"name\":\"Banded Front Leg Rise \u2013 Hip Flexor & Core Activation Warm-Up for Football | Ballmaster\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#website\"},\"datePublished\":\"2025-08-14T06:39:30+00:00\",\"dateModified\":\"2025-08-14T06:41:02+00:00\",\"description\":\"Learn Banded Front Leg Rise to activate hip flexors and core before football training. Step-by-step guide, benefits, and tips to improve kicking power and stability.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/banded-front-leg-rise\\\/#breadcrumb\"},\"inLanguage\":\"de\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/banded-front-leg-rise\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/banded-front-leg-rise\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/ballmastertraining.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Training\",\"item\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Activation pre-warmup\",\"item\":\"https:\\\/\\\/ballmastertraining.com\\\/de\\\/training\\\/warmup\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Banded Front Leg Rise\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#website\",\"url\":\"https:\\\/\\\/ballmastertraining.com\\\/\",\"name\":\"ballmastertraining.com\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/ballmastertraining.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"de\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#organization\",\"name\":\"Swissgoods\",\"url\":\"https:\\\/\\\/ballmastertraining.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"de\",\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Swissgoods\"},\"image\":{\"@id\":\"https:\\\/\\\/ballmastertraining.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Banded Front Leg Rise - Hip Flexor &amp; Core Activation Warm-Up f\u00fcr Fu\u00dfball | Ballmaster","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ballmastertraining.com\/de\/training\/aufwarmen\/gebanderter-beinabschluss-vorne\/","og_locale":"de_DE","og_type":"article","og_title":"Banded Front Leg Rise \u2013 Hip Flexor & Core Activation Warm-Up for Football | Ballmaster","og_url":"https:\/\/ballmastertraining.com\/de\/training\/aufwarmen\/gebanderter-beinabschluss-vorne\/","og_site_name":"ballmastertraining.com","article_modified_time":"2025-08-14T06:41:02+00:00","twitter_card":"summary_large_image","twitter_misc":{"Gesch\u00e4tzte Lesezeit":"2\u00a0Minuten"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/","url":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/","name":"Banded Front Leg Rise - Hip Flexor &amp; Core Activation Warm-Up f\u00fcr Fu\u00dfball | Ballmaster","isPartOf":{"@id":"https:\/\/ballmastertraining.com\/#website"},"datePublished":"2025-08-14T06:39:30+00:00","dateModified":"2025-08-14T06:41:02+00:00","description":"Lernen Sie den Banded Front Leg Rise, um H\u00fcftbeuger und Rumpf vor dem Fu\u00dfballtraining zu aktivieren. Schritt-f\u00fcr-Schritt-Anleitung, Vorteile und Tipps zur Verbesserung von Schusskraft und Stabilit\u00e4t.","breadcrumb":{"@id":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/#breadcrumb"},"inLanguage":"de","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/banded-front-leg-rise\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ballmastertraining.com\/"},{"@type":"ListItem","position":2,"name":"Training","item":"https:\/\/ballmastertraining.com\/de\/training\/"},{"@type":"ListItem","position":3,"name":"Activation pre-warmup","item":"https:\/\/ballmastertraining.com\/de\/training\/warmup\/"},{"@type":"ListItem","position":4,"name":"Banded Front Leg Rise"}]},{"@type":"WebSite","@id":"https:\/\/ballmastertraining.com\/#website","url":"https:\/\/ballmastertraining.com\/","name":"ballmastertraining.com","description":"","publisher":{"@id":"https:\/\/ballmastertraining.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ballmastertraining.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"de"},{"@type":"Organization","@id":"https:\/\/ballmastertraining.com\/#organization","name":"Swissgoods","url":"https:\/\/ballmastertraining.com\/","logo":{"@type":"ImageObject","inLanguage":"de","@id":"https:\/\/ballmastertraining.com\/#\/schema\/logo\/image\/","url":"","contentUrl":"","caption":"Swissgoods"},"image":{"@id":"https:\/\/ballmastertraining.com\/#\/schema\/logo\/image\/"}}]}},"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/pages\/8351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/comments?post=8351"}],"version-history":[{"count":4,"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/pages\/8351\/revisions"}],"predecessor-version":[{"id":8355,"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/pages\/8351\/revisions\/8355"}],"up":[{"embeddable":true,"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/pages\/8095"}],"wp:attachment":[{"href":"https:\/\/ballmastertraining.com\/de\/wp-json\/wp\/v2\/media?parent=8351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}