​Purpose: 
A whole body movement exploration for pre-training and pre-competition. 

Description: 
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. 

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.

​The classic inchworm mobility drill, with some added up and down dog transitions, as part of the movement preparation package for the Australian Aurora's Dragon Boat Team for the 2015 World Championships.

When a runner's trunk and pelvis position breaks down, send them back to the wall to assist stability. Cue them to press into the wall, which provides compression sensation to the mechanoreceptors in the spine, via the upper limb. This causes reflex stabilisation, permitting better mobilisation of the lower limb. 

Maintain an isometric stance on the ground. 

Start with isometric holds (great for achilles rehab) for 10-15 seconds. 
Progress to alternating march. 
Then to quick switches. 

Add a "load and lift" - also part of achilles rehab (except for those who don't tolerate load at length), to check for single leg triple flexion force absorption competency - a great acceleration mechanics drill.

​Purpose: 
To drill acceleration mechanics

Description: 

• Lean against the wall, hands flat, body at an angle with feet far enough away such that you are weightbearing on the forefeet. Cue "from head to heel, be as strong as steel."
• Look at the space between the hands. 
• Pull one leg into hip flexion, knee flexion and ankle dorsiflexion. Hold for 10-15 seconds, then switch. This is called the wall-drill posture hold. The hip angle doesn't need to be more than 80 degrees, whilst the knee and ankle should be tightly flexed under the thigh. 
• Progress to alternating rhythmical steps. Foot strike should be mid to forefoot - picture a big red button under the midfoot  - hit that red button when the foot hits the floor.
• Progress to the "switch" - count "1-2", to obtain the rhythm of switching stance leg. Do 5 reps before changing stance leg. 
• Progress to "load and lift" - from a hip flexed position, extend the leg way out behind whilst single leg squatting on the stance leg. The trailing leg should remain with tight ankle dorsiflexion, then explode back into hip flexion/knee flexion/ankle dorsiflexion. You can push the wall away from you so that you have a straight line from hands, through shoulders, trunk to hips and heel. Repeat for 5 reps and change sides.

Implications: 

• The "holding up the wall" cue stimulates compression through the upper limbs and trunk, providing reflex stimulation to be stable through the trunk to the hips. It remains a useful drill for cueing trunk stability and the scissor action of accelerating.