Vital movement mechanics

 

Landing mechanics

• Double leg landing from tip toes à from vertical/horizontal jump
• Knees between 20-­‐40 degrees of flexion
• Feet hip width, toes point out
• Forward lean of the torso, catch with hands

 

> Single leg landing from vertical/horizontal jump

• As above

 

Jumping mechanics

• Feet start at hip width
• ¼ squat dip explosively to jump
• Use arm swing in unison with hip extension

 

Running mechanics

• Run on forefoot
• Arm swing: open palm butt cheek to cheekbone
• Knee up, toe up
• Start by accelerating with a forward lean, fully extended mid-­‐section

 

Deceleration

• Hard, fast outward stutter steps into the ground
• Finish in similar position to landing mechanics

 

Lateral movement

• Push off outside foot to move
• No cross-­‐over of feet
• Low centre of gravity

 

Change of Direction

• Push off outside foot into turn
• Decelerate into turn
• Get low and push off hard with violent arm swing
• -No U-­‐turns