Transcription
[Music] We're gonna go over how to move better at the kitchen. When we're at the kitchen line, we all want to be fast. We want to be able to move in that lateral plane, that frontal plane is what we call it, being removed side to side, shuffle, and really be strong on one leg. That's what it comes down to. It's how powerful, strong, and quick are you? How can you move side to side?
An exercise progression of exercises that I like to do are called lateral heightens. So what that looks like is we're going to stand on one leg. Okay, you start on one leg, then we're gonna hop to the other side and we're gonna stick that jump. So we're gonna jump from our left to our right and then stick on that right leg. So it's going to be a lateral hiding with the stick.
I got me a nice beautiful demo right here. She's going to do it for us. You're gonna jump to the side. Beautiful. All right, she's starting a little bit light. She's not jumping too far yet. Let's step back. Let's try it again. Let's go a little bit further. Okay, good stick each one. Now hold it. Yeah, there you go. Show me some balance. Good. Go back one more time. Now let's try and jump a little bit farther and still stick. So jump and stick and hold it within your glue, right? Like you're it's kind of like a hinging movement as you stick it. You're sitting back, you're absorbing the force with your butt and with your hips. It's not so much on your knees. You want to absorb it with your hips. Good. Jump out there. Hold. Good. Perfect. Relax.
So that's our first progression, a lateral hiding with a stick, right? You're sticking the jump. This next progression is going to be a lateral hiding or continuously. So a continuous lateral height. So what you're going to do is you're gonna, same thing, except you're going to limit the time on the ground. So that's our goal. Our goal is to literally jump. Once we hit, we want to be able to jump back and forth, back and forth faster. Relax. That's good. You went a little bit quicker now. We want to try and go faster, plus cover ground. Yeah, let's try it. Boom. That's good. Relax. So we're jumping, we're covering more ground, we're limiting the time on the ground, and we're still working in that lateral plane, right? We're working on pushing off, absorbing force, and changing direction and moving the other way. Just like when you get caught, right, and you have to move on the kitchen and you're caught with a ball behind you, you have to be able to move in that plane.
Now we're going to add load. So first, we started with sticking it, right? Getting the movement pattern down. Then we try and jump a little bit further, and then we try and jump further and be faster at moving back and forth at changing the direction. Now we're going to try and put it all together with a little bit of load. So we'll start, we'll have a med ball, a lighter-ish med ball. This is 10 pounds. So we're gonna see what she's got. We're going to start with it loaded on the left hip and as she jumps, she's going to transfer it over to the right and slowly conversely go back and forth. So we'll start with the med ball. As you jump, we'll do sticks. So remember, just like the beginning, you'll jump, land, stick with the med ball on the other hip, and then go to the other side. Good. Relax.
Now let's go back. Let's do it all over again. Add a little bit more distance and let's see if we can go continuous. Not bad. Relax. If you see, she can, she's kind of uh absorbing the load with her knees, right? When she's landing, she's kind of kind of like letting her knees go forward instead of pushing the hips back a little bit. You're stronger from your butt, right? Your your glutes are one of the stronger muscles in your body, so you want your hips to absorb it. So let's try it one last time, just like I said there. Let's get into your hips a little bit more and push off. Let's let's cover some ground. Yes. This is better. Relax. Much better.
So these are three progressions, right? Lateral heightens with a stick, continuous lateral heightens, and then a medboard lateral height where we're adding a little bit of resistance and adding a little bit of load. We want to be able to move good at the kitchen. We want to be able to be fast in the kitchen line. These are great exercises to do. So.
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