Purpose:
To teach you the point where your arms stop being as effective on a dyno and your legs can start to do their stuff
Where: on the floor
This drill is a floor based exercise. Just watch you head on low ceilings…
When: during the Warm Up
This can be a nice drill to warm up the legs before climbing
The Drill:
There are various stages in a full dyno that we will go through and there is typically a distinct changeover point between when the arms are active and the legs take over. This drill helps you to better understand that point
- Stand on the floor, feet shoulder width apart with heels lifted from the floor
- Very slowly, perform a squat move, feeling for strain in the thighs
- When your thighs feel like they are working hard, pause and hold the position
- Now perform a standing jump straight up, raising arms above you as you go
Note, in a typical dyno, we will also drop down to gain momentum and we can incorporate this into a standing jump too. However by doing this, we don’t learn that point of engagement in the legs and it is precisely that point we are trying to find with this drill specifically, NOT trying to master the whole dyno.
The Outcome: How do you know when it’s working?
Over time, you should find that you are better able to co-ordinate your limbs during a dyno and direct your flight in a better direction.
Hopefully you’ll dyno further too