Purpose:
To demonstrate that when using opposing sidepulls, hesitating in between them can be far more taxing that moving from one to the other
Where: in a doorway
This drill is floor based but you’ll need a doorway
When: during the Warm Up/ At Home
As this is floor based, it can be done any time, including at home
The Drill:
This drill is called ‘Cross the Road’ as it follows the same analogy. When we are on one pavement, we are comfortable. Once we cross to the other pavement, we are also comfortable. But when we are in between, we make ourselves vulnerable. Therefore, when in this situation, we want to transition from one body position to another in the same way we cross the road: with speed but not haste
- Stand in the doorway with your fingers of each hand pressed against the door frame respectively (as if trying to stretch the doorframe wider) and your feet pressed against the base of the frame.
- Shift your weight to the right until you are leaning entirely from the right hand, with your left hand still touching the door frame but not supporting you
- Quickly shift your weight to the left until you have transitioned all of your weight onto the other hand
- Repeat the exercise a further 5 times
- Now repeat the exercise slowly, noticing how the part in the middle (where the weight is even across both hands) is the hardest to maintain
The Outcome: How do you know when it’s working?
This drill should highlight how staying evenly across two poor holds may be significantly less preferable to moving into a body position that utilises one; primarily when both holds are sidepulls