Basic training drills

[fogs]

QuadWalk-
On flat
Up & down stairs & slope
Backward & forward & sideways

Bunnyhop-
On flat
Up & down stairs & slope
Backward & forward & sideways

SquatWalk-
On flat
Up & down stairs & slope
Backward & forward & sideways
Squat repetition
Squat hold to tuck jump
Squat precision, long & short

Handstand & Bridging-
Squat to handstand
Handstand against wall forward & backward
Handstand against wall traversing up & down slope
Handstand walk up & down stairs forward and backward
Bridging on flat
Bridge rotation
Bridge walking
Bridging across gap
Bridge gap traverse, left & right
3 point bridge balance
2 point bridge balance

Cat
Cat grab, wall traverse, right & left
Cat pop repetition
Cat to cat repetition

All the above to be used in various combinations

Stretching
General stretching
Assisted specific stretching to suit individual needs

Floor work
From quad position, all variety of b-boy moves & holds

Balancing
Walking balance, rails & walls
Cat balance forward & reverse
1 foot standing balance, both feet
1 foot squat balance, both feet
Pistol, both feet

This list will be refined as we learn more

Feel the burn

[fogs]

Could someone print the Basic training drills for me and bring it to the next jump.
i havn't got a printer.

[zetan]

I've printed some copies... free @ college

[fogs]

Lovely jubbley

[tarzan]

could you give definitions of each of the headings please Fogs

[callum]

yeah, I'd like to practise them at home but don't have a clue what any of them are ?

[fogs]

Yeah i'll do my best to give discriptions and i'll add some images later.
I'm so pleased that there is interest. It'll do you the world of good to drill these things at home and when you're training.

If any of you have any good suggestions for exercises that we can all try it would be good to hear about them.

[fogs]

QuadWalk-
On flat
Up & down stairs & slope
Backward & forward & sideways

www.youtube.com/watch?v=uEsvRWajZOE
This example is very basic, at least it gives an idea of the general position..

Quad walk can be practised in a small area. You need enough space to get into quad position then be able to swivel your body weight over & around the 4 points of contact with the ground.
With potential for 3 point balance & 2 point balance, increasing level of difficulty by isolating less points of contact. By removing ground contact from 1 hand or foot.

Quad walk - moving around on hands and feet. On toes & flat foot to stretch the muscles & tendons in the feet. Use fingertips as well as flat hands to strengthen fingers, hands & wrists, support bodyweight while shifting around the centre of balance.
Aim to shift the centre of balance as extremely as possible to maximize potential from the exercise by moving your torso forward & backward, from side to side and up & down in a smooth, controlled flowing/swaying motion around your centre of gravity.
Feel the stretch in all your joints
Raise and lower the hips & shoulders independently and in unison to isolate pressure to the specific area f the body. Shift the bodyweight right forward over the hands and shift it right back into the basic squat position.
Quad walks are excellent for building muscle power in the arms, shoulders, Chest & back. you should be incorporating push-up exercises into quad walk while shifting your bodyweight, raising and lowering the height of each shoulder individually rotating your bodyweight over your hands
Exactly the same goes for the legs. Exactly the same principle....., if you work it hard you will feel the burn in every muscle in your legs and feet.
Quad walk isnt simply to build power. It is also a fantastic stretching movement. It should be utilised for everything it is worth!
if you are making the effort do do serious exercise you may as well increase the fruits of your labour by maximising possible benefits
You should stretch arms, shoulders, back, pelvis, legs and especially ankles.

I would suggest practising quad walk for as long as you enjoy it. And if you dont enjoy it, do it for at least 3 minutes each time, ideally longer to allow a good stretch to set in.
ALWAYS breathe deeply and calmly when doing these exercises, increasing the stretch on the relaxing outward breathe.

[Rabbit]

nice one fogs cant wait to start them at home :>

[fogs]

QuadWalk-
On flat
Up & down stairs & slope
Backward & forward & sideways

www.youtube.com/watch?v=uEsvRWajZOE
This example is very basic at least it gives an idea of the general position..

Quad walk can be practised in a small area. You need enough space to get into quad position then be able to swivel your body weight over & around the 4 points of contact with the ground.
With potential for 3 point balance & 2 point balance, increasing level of difficulty by isolating less points of contact.
Quad walk - moving around on hands and feet. On toes & flat foot to stretch the muscles & tendons in the feet. Use fingertips as well as flat hands to strengthen fingers, hands & wrists, support bodyweight while shifting around the centre of balance.
Aim to shift the centre of balance as extremely as possible to maximize potential from the exercise by moving your torso forward & backward, from side to side and up & down in a flowing motion around your centre of gravity.
Feel the stretch in all your joints
Raise and lower the hips & shoulders independently and in unison to isolate pressure to the specific area f the body.
Quad walks are excellent for building muscle power in the arms, shoulders, Chest & back. you should be incorporating push-up exercises into quad walk while shifting your bodyweight, raising and lowering the height of each shoulder individually rotating your bodyweight over your hands
Exactly the same goes for the legs. Exactly the same principle....., if you work it hard you will feel the burn in every muscle in your legs and feet.
Quad walk isnt simply to build power. It is also a fantastic stretching movement. It should be utilised for everything it is worth!
if you are making the effort do do serious exercise you may as well increase the fruits of your labour by maximising possible benefits
You should stretch arms, shoulders, back, pelvis, legs and especially ankles.

I would suggest practising quad walk for as long as you enjoy it. And if you dont enjoy it, do it for at least 3 minutes each time, ideally longer to allow a good stretch to set in.
ALWAYS breathe deeply and calmly when doing these exercises, increasing the stretch on the relaxing outward breathe.

[callum]

cheers fogs, I will begin to drill these exercises

[fogs]

If any of you need the assistance of a written set program to follow in steps this looks very comprehensive. Takes the athelete through 20 stages of achievement & development from beginner
bodyweightculture.com/index.php?option=com_wrapper&Itemid=8