Purpose
 

• The OTIS is an oscillating technique with isometric stabilisation. The ITIS is an impulse technique with isometric stabilisation. It challenges static stability of the weight bearing lower quarter.

Description
 

• OTIS:
  • Start in standing, on one foot. Turn the stance foot into external rotation up to 40 degrees, whilst maintaining the pelvis forward facing.
  • Take hold of a tubing, attached lateral to the stance foot.
  • Pull the tubing in short oscillations at a frequency of between 60-80Hz whilst maintaining balance.
• ITIS:
  • Start in standing, on one foot. Turn the stance foot into external rotation up to 40 degrees, whilst maintaining the pelvis forward facing.
  • Have a partner toss a medicine ball across the front of the body, from opposite side of the stance leg. Resist the tendency to be rotated by the impulse of the ball.

Variations
 

• Turn the foot into internal rotation and have the tubing attached on the side that the toes are pointing. Perform oscillation. 

Implications
 

• The oscillations and impulse create reflexive co-contractions around the hip, pelvis and trunk.

​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.