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Linear and lateral run and slide with the change of the direction. Start with running stick, we want the stop the body from going one direction so that we can change and go another. Keep the hips down and under control make a solid core by sucking in your belly button and tucking in your lower back. Step down to the ground.
Now let us take it just straight in to a running action. Run forward plant your right or left foot; explode right in into the back paddle. On your next repetition use other foot to plant push back with. Come forward plant the left, go forward; plant the right, push back.
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Now let us go backward to forward, start with backward to stick in hole, she comes back plant the foot and stops, turn around now plant with the other foot.
Now you just go straight from the back paddle into a plant and break forward. Use the distance between these two circles the top of the key and the center circle. It is a short distance, quick response.
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Lateral movement, right and left we move to the right, stop and hold the landing. We want stick that position so we have good body control. We have to stop the body from going one direction before we can get it can go to the other.
Once we get control, now we can go to the continuous slide side to side. We want to have a good stable core by sucking in the belly button, tucking in the back. So we have more force to the ground.
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