Open & Close the Gate
Category: Aerobic
20-m each
Carla van den Berg
- Maintain upright posture "Stand up tall"
- To open the gate, perform two shuffles diagonally, then keep the weight on the outside foot as you perform a knee drive with your opposite leg
- In one continuous motion, initiate rotation from the hip to move the knee outward
- Bring the free leg back down to the ground, performing two more shuffles in that direction
- To close the gate, perform the same movement in reverse; driving the knee out to the side to start and rotating the hip internally to bring the knee back towards the centre
- Lazy hip rotation
- Cue "Drive up and out", or "Drive out and in"
- Performing the movement too quickly
- Cue "Slow to open the hip"
- Hip mobility