Core Velocity Ground Force Drills

 

Intro To The Core Velocity Drills

Drill #1:  The Finisher

Goal: Rotate the shoulders around a firm front leg.  Tubing is “Hooked in Front” and attached to the back hip. Watch for the front knee moving or sliding.

Drill #2: Load on the Turn

Goal: Rotate the shoulders around a firm front leg.  Tubing is “Hooked in Front” and attached to the back hip. Watch for the front knee moving or sliding.

 

Drill #3: The Step-Over

Goal: Rotate the back hip into landing around a firm front leg. Tubing is “Hooked in Front” and attached to the back hip. Watch for the front knee moving or sliding. Pay specific attention to the leg opening into landing.

 

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Drill #4: Weigh More

Goal: Utilize ground forces to project the center mass. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the back knee pushing sideways versus a vertical shin driving weight into the ground.

 

Drill #5: Cheat the Hips

Goal: Slightly counter-rotate (push the back hip slightly back) and utilize ground forces with a vertical shin. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the back knee pushing sideways versus driving force vertically into the ground.

 

Drill #6: Lift n Go!

Goal: The same as “Cheat the Hips” but it now includes a lift. Tubing is “Hooked in Front” or “Hooked Behind” and attached to the back hip. Watch for the front knee moving or sliding and also watch for the front hip sinking while moving forward versus moving on a straight line.