BMX TRAINING TIP OF THE WEEK
I thought I would give you a little update on the direction I’m taking sparkbmxtraing.com. You may have noticed that I have not been posting quite as frequently as last year. It was my objective to put out articles at least every other week last year. Some of the articles were really good and others were probably not quite so good. That’s writing. It forced me to get creative at times and think outside the box.
This year I’m doing it a little differently. My new objective this year is to put out one really thorough article every month. Now that technology is getting more affordable, I’m able to test out some of the crazy thoughts I’ve had to see if they are actually crazy or not. These are obviously not at a level that we could call it hard scientific data. It is however a study of my riders and/or me.
I’m really excited to put out the next couple months of articles and some other interesting (at least to me) things I’m working on. In the meantime, if you want a little more content on BMX training, then I suggest you follow me on Instagram if you haven’t already. There you will find that I do put out a weekly BMX TRAINING TIP OF THE WEEK. These are short videos that show you an exercise, teach you how to do it, and describe why it’s important and relevant to BMX racers.
Single leg training is great for many reasons. It requires little to no equipment. It replicates similar movements that we see on the bike and in other sports. The ability to balance and control your body is so important to performance and health. It’s really hard when you use good form and just a little weight.
Progressions (easy to hard)… – Hold a suspension trainer or band in your hand to assist you in standing up. – Lower down on one leg and stand up with two. – Start in the kneeling position and rise. – Lower and rise (standard way). – Start in kneeling position and dynamically stand up. – Lower and dynamically stand up. – Add weights.
Breaking the bad habit of throwing hips forward without also moving head and shoulders forward is critical if you want to develop a great gate start. The rider should slide their hips, shoulders, and head forward on the initial movement.
One way to ensure that the rider moves forward rather than up is to create a constraint. The beauty is that you don’t have to coach them. They will most likely figure out the correct movement needed to accomplish the task. This leads to more efficient movement and retention. ……………………………………………………..
Also, you have now created context with the rider. You should only have to use this drill a few times and after that you can just tell them to IMAGINE the stick while sprinting or on the gate. ………………………………………………………………..
As the rider learns a new skill, do not worry about speed or timing yet. Think of each part as a building block. First they learn the movement without having to overthink. Then they add speed without sacrificing movement. Then you can have them do it all perfectly as you work on reaction time.
If you have any suggestions for upcoming articles and/or questions that you would
like answered… email me, leave a comment, or hit me up on Instagram.