Drills For Flyers Bending Knees

[Autumn Kovach]

Hello,

Looking for any ideas/drills/conditioning to help flyers refrain from bending knees while in the air.

Been making this a focus when practicing flexibility on the floor when pulling body positions. I've seen some improvement and I think a couple more drills will help nix this habit!

Thanks,

 

[Aussiekat]

Video them so they can see—quite often they will literally think they are locked out but clearly aren't.

Ask them to describe which muscles they are activating when they are "locking out". If they can't describe it to you, they can't do it for themselves. They may not fully understand what you are asking them to do. Some good answers are pulling up the kneecap, using muscles to pull the kneecap back, using glutes, abs and hip flexors to stabilize, lifting their instep to stabilize ankles. Poor answers would be things like "squeezing" or "just locking out" because it shows they have no knowledge of how to actually do it!

Start slow in a lib position and make them go back to the start every time they bend (eg. 5 x step up to libs, 5 x step up to lib pull stretch, 5 x step up to immediate stretch).

Tape toothpicks behind their knees (THIS IS S JOKE DON'T DO THIS).

 

[5678YEAH!]

great tips