'Back-switch' variations
Groundwork: foundational patterns & conditioning
•
1m 30s
THE WHAT:
The 'back-switch' is a basic arm transition which switches from side-to-side through a reverse-support position. It is ultimately plugged into floor-communication sequences as a transition which takes the body from a quadrupedally prone position (belly facing floor) through supine and back again in a single, connected movement. It also has some carry-over to the development & conditioning of straight-arm strength in shoulder-extension, although for this specific purpose there are better contexts for practice (such as 'AG support' variations).
Observe that, rather than a flat-footed 'Table' form, the structure is more toward a LOW-BRIDGE form in that the weight is spread between the arms and the LEGS supported through the BALLS of the feet (the feet should NOT be flat on the floor). This allows for a structure which holds more kinetic potential (the loaded stretch in the legs across the anterior-chain), facilitating "tightness" and an elastic "spring" with which increased "air-time" in the switch phase of variations 2 & 3 is made possible.
As well as feeling the quadriceps/hip-flexors maximally LOADED under stretch at ALL times, keeping the glutes active in the transition also facilitates maintaining the 'open-hip' structure which is innate to the movement. In variation 3, greater awareness is brought to the midsection as a deliberate emphasis on TWISTING - an intrinsic "torsion" between upper & lower-halves - both generates & expresses greater rotational power. Resource contents:
0:04 - Variation 1
0:38 - Variation 2 (direct arm-switch)
1:02 - Variation 3 (emphasised twist)
_______________________________
For programming, guidance, & support for your physical practice:
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]
Up Next in Groundwork: foundational patterns & conditioning
-
'Scorpion Tail' (mobility & patterning)
THE WHAT:
The 'Prone tail-reach' & 'Scorpion tail' are isolated movements which will assist in the development of hip-flexors & trunk rotational mobility and range. It also develops the patterning for what is ultimately a TRANSITIONAL tool which can be incorporated into locomotion and low-floor w... -
The 'AU Cortado' (progressions & vari...
THE WHAT:
Whilst having roots in the game of Capoeira, the 'AU Cortado' is a essentially a "short" cartwheel with ancient origins unknown. The 'A' refers to the shape of the body when in a squat/standing position - the 'U' (although perhaps more exactly a 'V') refers to the shape of the inverted ... -
'AU Cortado' (AUC) circles & 'Role to...
THE WHAT:
As an ultimately dynamic movement travelling through inversion, with practice the 'AU cortado' (or, "short cartwheel") can be used to with efficiency for travel through space. It can also link seamlessly with other 'cartwheel' forms, such as the fundamental 'Travelling cartwheel' or 'St...
