Functional

Freestyle in the Field with the Candlestick Roll Pt.2

In this series, Carl and Richard explore different Freestyle applications of gymnastics movements found in training to maneuvers on the field.

In this video, Carl and Richard discuss options to get from the lying position onto their feet quickly and efficiently by using the Candlestick Roll. This time, more skill will be required as Richard attempts the movement again under load with a weighted vest to simulate gear and equipment.

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Functional

Progressions

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Floor

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Roll to Candle Stick

Leg Circles Progression

In this video, Carl demonstrates the Leg Circles and how to build up strength and control through the full range of rotation for this movement without compromising your positions.

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V Up Progression

In this video, Carl breaks down the V Up movement into progressions using Tuck and Straddle variations. Done properly, the V Up is an explosive movement that balances both push and pull towards the core simultaneously for the upper and lower body, and has high skill transfer to a number of other movements and applications.

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Pull Over on Rings Progression

In this progression Carl breaks down the Pull Over movement on the rings, and how to use elements of the Ice Cream Maker, Inverted Hang, and Backward Roll to execute the movement.

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Positioning on Rings Pt.2

In this video, Carl demonstrates the "Ice Cream Maker" and how to use it as another way of getting into the Inverted Hang on the rings.

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Positioning on Rings Pt.1

In this series, Coach Carl will lead you through some basic position and transitions on the rings that you can use to practice and train other movements. In this first video, Carl breaks down and demonstrates how to get into an Inverted Hang.

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Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

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Burpee Skill Transfer Pt.5

Now that we've cleaned up the Burpee by forcing the feet together and blocking the bad movements, it's time to bring this back into a form that's more real to actual practice. In this video Carl will show Adam that he can still execute the burpee with the feet apart while maintaining good form with cues like feet pointing forward, and heels down to maximize the use of the hips.

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Burpee Skill Transfer Pt.4

In this 4th video, we add the Push Up and jump & land back into the Burpee - still with the feet together. As Adam will tell you - this movement is going to feel even harder and more foreign, but immediately we have found an opportunity to expose some holes and common mistakes that can be fixed for skill transfer to your jump & land techique or Oly Lifts.

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Burpee Skill Transfer Pt.3

In this third video, Carl assesses Adam's burpee and begins to work on improving several aspects by blocking bad movements in order to develop proper motor patterns. While this drill may not give you the fastest burpee ever, the goal here is to make the movement functional again so that it will skill transfer into other things.

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