Oscillating Technique with Isometric Stabilisation (OTIS) & Impulse Technique with Isometric Stabilisation (ITIS)
A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Improve hip extension range in weight bearing.
In half kneeling, place both hands on the front knee.
Press down on the front knee, with elbows locked.
Lunge into hip extension on the weight bearing leg.
Pressing down on the front leg generates anterior torso activation, approximates the ribs to pelvis, thus stabilizing the lumbar spine.
An unmanaged hip extension limitation has implications for all lower quarter patterns, since reduced joint mobility can affect extension, rotation and flexion.
Correcting split squat drills is best done at a subconscious level, since stability is reflex driven, no conscious driven.
The use of a FMT (Functional Movement Tubing) or kettlebell, introduces destabilising force in planes of movement (coronal and transverse) that is perturbing the main plane of movement - sagittal.
In the presence of minimum, or improved, mobility, to get into the start and finish position, the FMT creates reactive neuromuscular training to the pattern, improving the pattern for other training events that require power in a split squat, like the Bulgarian Split Squat.
I use this drill as a supplement, to activate anterior core whilst stimulating the hip drive required for acceleration.