Williams Health Group | Exercise of the Month by Sacha Gingras - Fox
2 Cone Figure 8 Drill
The 2 Cone Figure 8 Drill is a multidirectional movement pattern designed to teach first step quickness and develop the ability to transition from forward to backwards movements with precision and control.
Key Cues to remember when performing the movement:
Core engagement is essential for efficient movement. Ensure your core is engaged prior to initiating movement. The core provides a foundation from which force can be applied and absorbed.
Perfect the movement pattern prior to increasing the speed of the movement. Our goal is to fine tune the motor pattern. Perform the drill with perfect execution before challenging the body with speed.
Avoid performing a cross over step. If you are travelling to your right, your first step should be an open step with your right foot, led by pushing off with your left leg. If you are travelling to your left, your first step should be an open step with your left foot, led by pushing off with your right leg. Crossing your feet commits you to moving in one direction.
Hips and shoulders should stay square throughout the movement.
Upper body is under control and relaxed. Arms should move in opposition to the legs.
Maintain proper breathing technique.
Maintain good posture - Chest tall, with neutral curvature through the back.
Where to incorporate the 2 Cone Figure 8 Drill into your training sessions:
Following a Dynamic Warm up- Once the body is thoroughly warm and muscles optimally lengthened for performance, incorporate 3 -4 sets of 15 – 20 seconds into your workout to help develop greater muscle compliance.
As part of a stand alone conditioning session- Pair the Figure 8 pattern with other movement drills to help train your anaerobic energy system.
As part of a superset- Incorporate the 2 cone Figure 8 drill into your workout directly after a lifting movement. Following a set of squats perform the figure 8 drill to challenge your movement ability while fatigued.
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Stability Ball Core Exercises Video with Amanda McMurray
Chest Press with Hip Drive by Director of Trainers and Master Trainer at Mixx Fitness Lachlan James
Exercise of the Month - 2 Cone Figure 8 Drill by Sacha Gingras - Fox
Exercise of the Month - Supine Olympic Bar Pull Up - By Jarryd Bates
