Drill: Transitioning

Purpose:

To learn to effectively release pressure in a hand or a foot to allow them to move

Where: wherever you like

This drill is a floor based exercise

Begin with jugs but incrementally make the holds smaller, thus exaggerating the effect to make it clearer to feel

When: during the Warm Up

The Drill:

Find yourself two holds at around shoulder height at ground level, placing each foot directly under the handholds.

• grasping the handholds, lean back to feel your weight evenly between the two holds
• slowly move your weight from side to side, first over the right foot. Pay attention to which hand/foot is now holding your weight. If you can, let go with one hand or lift one foot slightly off the floor. Return to the neutral position and repeat over your left foot
  Complete at least 4 reps in total.
• returning to the central position, now raise your right hip up in the air, again feeling where the weight is across your hands and feet. If you can, let go with one hand or lift one foot slightly off the floor. Return to the neutral position and repeat on the left.
  Complete at least 4 reps in total
• returning to the central position, imagine a vertical line on the wall equally in between each handhold. Turn your right hip to touch this line (allow your heels to rise and your feet to rotate) and pay attention to where the weight is between hands/feet. If you can, let go with one hand or lift one foot slightly off the floor. Return to the neutral position and repeat on the left.
  Complete at least 4 reps in total

Pause for a moment and now select two smaller holds. Repeat the entire drill on these smaller holds.

[IMPORTANT NOTE: handholds should be the same height from the floor. Offset holds makes the maths very complicated]

The Outcome: How do you know when it’s working?

Over time, you should find that you are able to manipulate your body to release tension in the hand/foot that you wish to move next, simply by moving your hips slightly in a deliberate direction