Press through the whole arm, finger tips, heel of the hands, engage through the forearms and upper arms to shoulders! Press the the way up and press the way down! Press all the way through out the movement.įeedback points: Feet (and knees if you can) touch. Keep the shoulders pressing through the hands all through the movement this is not only going to create a ‘protraction’ of the scapula but when we are ‘inverted’ (upside down) an ‘elevation’ this will not only insure stability of the shoulder but the movement! Preparing you more demanding movements later. Your familiarity of being inverted (upside down). Your strength, conditioning arms/shoulders/wrists. The fact that your lower limbs (legs) are ‘tucked’ and in front of your body means there is next to no chance of you falling over backwards, therefore we eliminate the fear factor of falling and can concentrate on:ĭeveloping your co-ordination + kinaesthesia/Proprioception via feedback points (mentioned below). Understanding the transition from ‘heel squat’ to ‘pike’ is crucial because as you rock forward you stack the shoulders over the wrist and jump as the hip is lifting up! Be patient with yourself and practice as this will take effort in co-ordinating your body parts which at first can be frustrating, but also is the exact reason why you should be practicing. Step 3: Control the movement the way down back to the heel squat position ready for another cycle Touch feet (and knees if you can) together. Step 2: Bring knees/thighs towards the chest and heels towards your Glutes (bum!).
Step 1: Set up from the heel squat position. Tuck jumps (quads, hamstrings, glutes, calves): To improve agility and leg. The way up should be as clean as the way down ! Pedaling your bike, going for a hike or spending an hour doing yoga are all. Remember that this movement is cyclical and rhythmic, so try to correlate your breath to it. Prerequisites: Make sure you are familiar with the ‘Pike’ position and progressions to the Pike tuck jumps