Forward Jacks (Patreon)

• LMA Curriculum 

This exercise will improve hand-foot coordination, calf development, shoulder mobility, and stamina. In particular, contralateral coordination. So connecting your right hand's movement with your left foot and your left hand with your right foot. This is all that athleticism is, left hand and right foot, and right hand and left foot coordination. Once you understand that, then athleticism becomes a learnable skill.

We already do this a little bit when we swing our arms for running and walking. However, we need to develop it further to swing our arms for kicks, but also for punching, slipping, evading, changing directions, and stance switching.

All this movement prep and mechanical work might seem tedious, but it'll make all the dynamic work so much easier. Ironically, it's the adults who need baby steps, not the kids. For kids, their movement prep is childhood. For us, we have a lot of reclaiming to do. We all start out as humans, and then we become adults. But humans play. So by playing, we're reclaiming what rightfully belongs to us.

Now, start tall, core engaged. Lift your right hand up and step your left foot forward, then step forward with your right as you lift your left arm. Keep alternating, then speed it up. Try to keep your heels off the floor. It's similar to the Bushwhackers, except faster and in place. You can also think of this like jumping jacks, but rather than swinging your arms and legs sideways; you're swinging them in front of you.

Control your breathing by syncing your exhalations with your hops. You can exhale on every first, second, or third hop. When you exhale, push the air out with your abs. Go for time or a specified number of jumps.

– Sam