Do 10 to 15 on each side for the rock back. 
Hold the static stretch for 30 seconds on each side. You will be surprised at how much stretch you get. To change the angle more, you can try turning your toe up to the ceiling on the leg you are stretching. 
Glide your hips straight back, rather than sitting up in your torso. I will show you how to target different areas of your groin with the same stretch: With that in mind, I have a new groin stretch that you may not have tried before. So that one angle and position gets a good stretch, but there can be other areas that remain exquisitely tight. There are lots of ways to stretch this area, but I bet you use the same one or two over and over again and I bet you typically stretch them at the exact same angle over and over again. You have a collection of muscles that all work and pull at different angles to give you mobility, flexibility and control in your groin. If players are up for a challenge, they can rotate the smaller, modifiers wheel to make the task harder.Your “groins” are made up of your adductor muscles, and while some would argue your medial hamstring belongs in there as well, my point is that you do not have a “groin” muscle. One option would be to use the skill challenges to replace what would be penalty corners or strokes in the full game they could be used before the start of the game to establish the score with both teams attempting three challenges each and goals being awarded for successfully completing the challenge or, they could be played as a standalone game for one or more players. How, when and where the Powerplay Challenges are used is entirely up to the players. Just like the Hero Power Cards, the expansion pack includes a blank Powerplay Challenge spinner template so that players can create their own challenges. Simply mount the printout on cardboard, cut out the spinner, place the smaller wheel underneath the bigger one so that it can be seen through the window and use a pen or pencil placed through the heart of the wheel to create the spinner. 
The Powerplay Challenge spinner allows players to add skill challenges to their Backyard Field Hockey games.
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