One among many important factors a person might consider in their movement practice, is the speed at which one should move through a given movement.

This invites us to distinguish categories of movements:

  • postures / static

  • controlled

  • explosive

It may be helpful to consider where explosive movements (such as a sidekick or a barbell/kettlebell snatch) would benefit from time spent in variations of controlled movements and static holds.

Taking the Side Kick mentioned above as an example:

Side Kick

  • Posture: We might think of 2 major postures that act as polls for the movement: Horse Stance (martial arts/Goddess Pose yoga-asana) and Ardha Chandrasana : Half Moon

    1. Breath Count:

      • beginner: 5 breaths

      • intermediate: 9 breaths

      • advanced: consider other variations (no assisting hand / closed eyes repeating above

Alternately

  • Time Allocation

    • 15 seconds increments (15-60 seconds) when appropriate consider above advanced variation options as well

  • Controlled Kick: Thinking of 4 points that define the movement:

    • standing/base: Horse Stance/Goddess Pose (1 second)

    • lifting the leg (Hip Abduction w/Knee Flexion) (2 seconds)

    • kick (extending the knee) (1)

    • descending back to base (Hip Adduction) (2)

      • This is traditionally practiced with the last movement performed first (starting from the standing balance and thus written with the last number first 2121

  • Explosive Kick: Continuing the number outline above, the explosive portion will be written as an :X”

    • standing/base: Horse Stance/Goddess Pose (1 second)

    • lifting the leg (Hip Abduction w/Knee Flexion) (0 seconds)

    • kick (extending the knee) (X = explosive)

    • descending back to base (Hip Adduction) (2)

      • As mentioned in the “controlled kick” variation: This is traditionally written with the last number first (because best practices are to be capable of slowly performing the decent before focusing on the explosive portion of the movement) - starting from the standing balance in practice and thus written with the last number first 210X

As this format of Tempo is drawn largely from Strength Training, it can directly be applied to movements where external load is to be moved, and for body weight exercises you can find creative ways to make a bridge from posture to more dynamic movement.

Consider becoming a Patron at Patreon to support my ability to continue making this kind of content.

Blog Photo: Joe Longo

Comment