Coach Flanagan
03-29-2008, 05:47 AM
"Rocking 5/8ths Mills"
My creation the “Rocking 5/8 Mills” is sophistication on both Mills and Reverse Mills. By adding in components from a single-hand side rock it, it teaches you to how to utilize stored elastic energy in your legs. In addition, with the frequency of the squatting, it helps increase the cardiovascular challenge of the Mill/Reverse Mill.
Starting in Back Position (image 1)
Cast across centerline to initiate the first 5/8ths Mill (image 2)
As the Clubbell®® is clearing your legs, sit-back timing the bottom of your squat with the point where your Clubbell®® is pointing 45 degrees to your outside and towards the floor. (image 3)
At this point, you will no longer continue the arm mechanics for that mill. Using the stored elastic energy from squatting back, initiate side hap snap to reverse the direction of the Clubbell®®. (image 4)
As the Clubbell® comes to about parallel with the floor, allow your arm to bend to return to Back Position. (image 5)
Cast to the outside of your body to full arm lock. (page 2 image 1)
Now, to maintain full arm lock as the Clubbell®® goes across your centerline when you squat, use some side hip-root. Squat back and twist, rooting over one hip at about a 45 degree angle. (page 2 image 2)
From here, you are again using the stored elastic energy to switch directions to then enter the next mill portion. You are now back to step 1.
My creation the “Rocking 5/8 Mills” is sophistication on both Mills and Reverse Mills. By adding in components from a single-hand side rock it, it teaches you to how to utilize stored elastic energy in your legs. In addition, with the frequency of the squatting, it helps increase the cardiovascular challenge of the Mill/Reverse Mill.
Starting in Back Position (image 1)
Cast across centerline to initiate the first 5/8ths Mill (image 2)
As the Clubbell®® is clearing your legs, sit-back timing the bottom of your squat with the point where your Clubbell®® is pointing 45 degrees to your outside and towards the floor. (image 3)
At this point, you will no longer continue the arm mechanics for that mill. Using the stored elastic energy from squatting back, initiate side hap snap to reverse the direction of the Clubbell®®. (image 4)
As the Clubbell® comes to about parallel with the floor, allow your arm to bend to return to Back Position. (image 5)
Cast to the outside of your body to full arm lock. (page 2 image 1)
Now, to maintain full arm lock as the Clubbell®® goes across your centerline when you squat, use some side hip-root. Squat back and twist, rooting over one hip at about a 45 degree angle. (page 2 image 2)
From here, you are again using the stored elastic energy to switch directions to then enter the next mill portion. You are now back to step 1.