Top 10 Drills For Progression
Most important: QUALITY, not QUANTITY!
Best to start over if a mistake occurred.
Video: http://www.youtube.com/watch?v=Q4lPDNUbC5k
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*BONUS* Learning a new kick: in kick > in kick (other) > other kick [rpt w/ opposite feet]
- kick to the location where the new surface will be (forwards for toe, inwards for knee, etc.))
- even rhythm for each kick
1) backwards pedaling alternating toe stalls
- back straight, shoulders high, feet forward, ankle flexed
- lean slightly forward to stall (foot points down), swing leg forward and lean back to set
- forward to inwards low arcing set
- bend support knee to cushion
2) bent knee ankle flicking alternating toe stalls
- only stalling knee and ankle involved
- upper body remains still
- very little support knee cushioning
- same bag path as #1
- stalling knee bends and straightens as toes point to set bag inwards
3) alternating wraps (perfect posture)
- back straight, shoulders square, hips forward
- support knee does not bend until in clipper position
- caught on sweet spot, set exactly where the next surface will be
4) alternating walkovers
- good posture (same as #3)
- caught on sweet spot every time
- slow, controlled movements
- set exactly where the next surface will be
5) alternating insides
- even rhythm
- caught on sweet spot every time
- caught on the opposite side of the support leg
- set on a low horizontal arc to the other side
6) repeating clippers (both sides)
- with magic hops (stalling foot pushes off last)
- landing of magic hop is used to cushion the stall (same time)
- tall posture
- footbag kept in between shoulders
- support foot turned inwards
- even rhythm
- land and push off with the ball of the support foot
- weight evenly distributed on support foot when planted
7) repeating far clippers
- shoulders stay square, facing forward
- support foot faces relative to shoulders 45 degrees one way, then 45 degrees the other
- caught on sweet spot every time
- set on a low horizontal arc to the other side
- no shifting or sliding of the body, just 90 degree pivots
8] no-plant same foot repeating frigidoses (both sides)
- footbag stays between shoulders
- see the footbag the entire time
- very small scooping motion
- caught on sweet spot (crucial)
- best to stretch ankles beforehand
9) around > orbit > switch [rpt]
- order of these 3 moves does not matter
- half of each dex on the way up, half on the way down
- 2 small magic hops for each move
- keep lower legs as vertical as possible
- low sets
- ankles always flexed upwards
- set arcing to other side for switch
10) in > same foot clipper [rpt] w/ no movement
- try NOT to move support foot or bend support knee!!!
- sweet spots (as always)
- tall posture
- set backward/forward by angling your toes up/down respectively
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Questions? Comments?
JM
Top 10 Drills for Progression
Top 10 Drills for Progression
Jorden Moir
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