Move of the Week - Dynaball Lateral Step with Switch Feet Slam - 11/21

This week is going to put your Pre-Training to the test! It's all the same footwork with a little bit of ✨spice✨. That means getting those steps down in your lateral to forward split stance footwork will be crucial this week to understanding what you are doing in this movement. These are the reasons we want you to continue practicing the pre-training. The more comfortable and connected you are with these movements the easier the more challenging sequences will be.

The footwork is all about creating a strong foundation from the floor up. Making sure we are connecting through our feet creates stability and power. Planting the back foot keeps us steady as the front foot is ready to drive off into that next step. In the lateral step we are looking for that cross body connection pushing through the front foot, and activating the glute as we pull through the opposite oblique and lat into our rotation. The more we can connect to this cross body connection the better our coordination will be and the more power we can create. Each time you step laterally it is crucial to get the back foot intentionally placed under your hip with tension to the floor, creating stability & balance, preparing you for the next step.

The foot switch in the split stance to the slam is all about our thoracic spine moving in all the directions we want it to. By pulling through the rotation to switch our feet, and staying rotated over the front foot, we will be set up to thoracically bend and pull the dynaball overhead through our lat and core into the slam, landing our feet back in its original position and set up to do it all again on the other side.

There is SO MUCH to think about when it comes to a move like this. Just when you think you have the footwork down there are many of other areas to focus on. This is a great opportunity to look for the challenge in each step of the movement.

How are you going to keep challenging yourself and reaching that next opportunity to get better, dig a little deeper, work a little harder?

One step at a time!
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Our work will start at our feet, first making sure we are connected to the floor and getting that foundational stance down and then slowly working our way up to the thoracic rotation and bends. After that we can really start honing in on those little details making sure we are working efficiently and correctly through our muscles. Every correct step and connection is a huge accomplishment that we will be celebrating to its fullest. That's what makes us better, stronger, and more capable with every new movement we throw together.

​Here's your checklist:

1. Footwork! We've got to get those feet moving the way we want them to in our very best split stance, knowing where our feet are going. Without footwork the rest doesn't matter.
2. Strong posture: making sure we are using our core to help us move. This will give us the best range of motion through our T-spine in rotation and bending.
3. Cross body connection through our lateral hop. Push through the glutes and pull through the opposite lats and obliques.
4. Use the Thoracic bend to engage your lats and core and not raise through your shoulders. Ensuring safety and proper shoulder control.
5. Remember we are always rotating or landing over our front foot in the split stance.
6. One thing at a time, have fun! "Its not a full body workout if it doesn't work the brain as well" 😈😇 -Bree