Breakdown #2 in the Loaded Flow Series. Trevor Tom, Co-Owner of Genesis Flow, utilizes a training bar (15 lbs) for the Barbell Agility Tilt Flow. This flow is an athletic approach to adding load to an agility exercise like the traditional t-drill. It is great for any type of athlete who requires the ability of great change of direction and agile strength. Because you are moving your feet with a sub-maximal load it is very metabolic in nature, and with the right acute variables and time under tension this can be a great metabolic condition exercise. This flow is a multi-planar movement sequence and utilizes a sub-maximal load to enhance coordination and strength. There are 4 movements and as you learn each movement, focus on rhythm and timing, keep momentum alive, and progress as you become proficient with each movement.
The first movement is a forward backpedal deceleration exercise. Hold the barbell upright with one hand just below the collar and initiate the exercise by running forward. As you move forward, let the bar tilt forward and begin to decelerate by taking small steps. Finish the exercise with a small step and your opposite foot planting to receive the load of the bar. As you transition your motion to the backpedal, time your hips and your long reach to stop and accelerate together. Return to the start and move around the bar to repeat on the other side.
The second movement is a lateral shuffle. Shuffle in one direction holding the bar with the opposite hand of the direction you’re going and let the bar tilt with you. As you reach the end of the tilt begin to decelerate with a squat, reaching long between the legs with the bar. There should be a slight lean of the body toward the direction you’ll be changing to. Again, time your hips and reach to stop and accelerate together. Continue the motion to the other side and repeat.
The third movement is a transverse transition from a forward motion to a shuffle. It’s similar to movement 2 with instead of backpedaling at the transition moment; turn your hips and body to shuffle back. Repeat on other side.
The fourth movement is another transverse transition movement but this movement requires a full 180-degree turn. As you run forward and decelerate transition by turning to a quick shuffle and continuing the turn to a forward motion. Repeat from side this side.
Putting It Together
The flow follows this pattern … “forward back, forward back, shuffle, shuffle, forward shuffle, forward shuffle, forward turn, forward turn.” Remember to emphasize rhythm and timing in your movement and keep momentum alive! Don’t worry about speed or weight until you feel proficient and confident with the flow.
Learn more about the Loaded Flow Training Specialist course.
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