'Single-leg (SL) reach' progressive variations
Lower-body elasticity
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3m 36s
THE WHAT:
Time to inject some "noise" into the fundamental unilaterally-hinging 'Reach' form, with an eye toward furthering structural, kinaesthetic & proprioceptive awareness, responsiveness, and general adaptability in the ongoing cultivation of movement 'dexterity'. On the physical layer, mobility & "elastic" qualities now come to the forefront (namely in the 'SL sagittal swing’ and ‘Lean & swing’') as well as knee-stability & intrinsic foot-strength.
In adding transverse rotation and ultimately progressing to ‘circles’, balance is notably challenged as we explore local hip-ranges and their effect in changing the position of the upper-body in space, when the leg is fixed to the floor (fundamentally ‘closed kinetic-chain’ and resulting in a high neuro-muscular demand). Further to capacities developed in the process, this experience has a DIRECT carry-over to ALL single-leg balancing work.
During this process of practice there is not only a noticeable prehabilitative stimulus to the knees, contributing to integrity-development, but also a high requirement for FRUSTRATION MANAGEMENT. There will be places which feel as if there is no "patterning information" whatsoever, and working in end-ranges means that there is little room for correction. Despite minimal repetitions, it will be a consistent FIGHT not to fall, and yet fall you will - again, and again...
Resource contents:
0:05 - Single-leg sagittal swing
0:46 - Single-leg sagittal lean & swing
1:33 - SL reach & transverse rotation
2:16 - SL reach 'circles'
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