What is the footwork exercise in-order?
- Toes Apart Heel Together
- Wrap Toes on Bar
- Heels on Bar
- High Half Toes
- Lower & Lift
What are the Starting Position of all footwork?
Supine, pelvis and spine neutral.
Arms long by sides of body, palms down.
How many springs on the footwork?
3-4 spring
How many repetition on the footwork?
10-12 reps
Which footwork exercise that adds repetition until 6 repetition?
Lower & Lift
What is the Focus on the Footwork?
- Stabilize pelvis and lumbar in neutral position, avoid posterior and anterior tilt.
- Stabilize rib cage and scapulae throughout to avoid upper body tension.
- Extend legs fully, without locking or overextending knees.
- Maintain alignment through center of hip, knees and ankle joints.
- Use vasti to track patella properly.
- Both legs work equally.
- Maintain pelvis level, avoid rotation & laterally tilting.
- Avoid tension in upper shoulder & neck
What is the footwork breathing pattern?
Inhale to prepare
Exhale to push the carriage out
In footwork, what is the breathing pattern of Lower & Lift?
Inhale - to push carriage out
Exhale - to lower the heels under the bar (dorsiflex)
Inhale - to lift the heels (plantar flex)
Exhale - return the carriage
- Balls of feet on footbar, toes apart, heels together.
- Legs laterally rotated, knees flexed just wider shoulder-distance apart.
- Knees pointing out.
Toes Apart Heels Together
- Distal ends of metatarsal on footbar, toes gently flexed around bar without clenching, ankle dorsiflex.
- Legs parallel and adducted.
- knees flexed
Wrap toes on Bar
What is the Wrap Toes on Bar modification
Longitudinal Arch
- place deepest part of longitudinal arch of foot on footbar & gently flex toes to relieve cramping in toes.
Starting Position:
-Heels on footbar, ankles dorsiflexed.
-legs parallel & adducted
-Knees Flex
Heels on Bar
Cues focus :
- Keep heels relatively still in space, do not allow them to drop when pressing out.
- Maintain weight equally across ball of feet.
- Avoid overly plantar flexing feet & berating weight on toes rather than balls of feet.
- Maintain inner thigh connection, with legs parallel.
High Half Toes
Lower & Lift
ESSENCE : FOOTWORK
*Transverse Abdominis - to compress abdomen & stabilize limbo-pelvic region.
*Deep Pelvic Floor - to aid firing transversus
*Obliques - to prevent spinal extension
*Obliques and Multifidus - to prevent rotation
- Vastus Medialis & Lateralis - working to tract patella properly
Target Muscle : Toes Apart Heels Together
Concentric - Hip Extensors, Quadraceps & Adductors
Eccentric (return) - lateral Rotators to maintain rotation at hip.
Target Muscle : Wrap Toes On Bar
Isometric - adductors to maintain adduction.
Concentric - Hip Extensors, Quadraceps on extension
Eccentric ( return) -intrinsic muscles of feet to maintain toes wrapping
Target Muscle : Heels On Bar
Isometric - to maintain adduction
Concentric - Hip Extensors, Quadraceps on extension
Eccentric (return) - hamstring, dorsifleors of ankles maintains of feet
Target Muscle : High Half Toes
Gastrocnemius & Soleus to maintain plantar flexion
Isometric - Adductors, to maintain adduction
Concentric - Hip Extensors, Quadraceps on extension.
Eccentric - on return
Target Muscle : Lower & Lift
Eccentric- Gastrocnemius & Soleus as heels lower.
Concentric- as heels lift
Isometric- adductors
What are the footwork Mobility?
Hip
Knee extension & Flexion
Ankle Plantar Flexion & Dorsiflexion
What are the footwork Stability?
Torso (pelvis, spine & ribcage)
Leg alignment
Knee pointing over the center of feet
Ankles not rolling in or out specially 4 & 5
