4 Corner Balance Drill Goof Up

[Combat Student]

After reading Coach Sonnon's 3-D Balance article in Dolfzine I realized why I was still having such a hard time with the 4CBD. I was trying to perform the basic, intermediate & advanced all together & one right after the other. Even though I lowered the count down to just five each position by the time I was at the end without my foot ever touching the floor (at least on purpose :wink: ) I could barely hold the foot to head last advanced position. I have decided to do just the intermediate level for now. How long should I hold each position & should I do sets? For example toe point front, toe point side, toe point back, toe point crossed as one set.
Thanks,
Jim

[Scott Sonnon]

Jim, you can really program this to your own needs. Increase duration and decrease speed (to increase intensity) to go to near-failure.

I do this daily for static contraction training for my lower body:

Without touching the ground: Basic 30 seconds each position (frontal, lateral, dorsal, frontal, crossed)
Intermediate 30 seconds each position (frontal, lateral, dorsal, frontal, crossed)
Advanced 30 seconds each position (frontal, lateral, dorsal, frontal, crossed) Put that leg down, do some local Vibration Training and then I switch to the other leg. During my last cycle, I worked up to 60 seconds each position. It put some major meat on my calves, quads, hams and glutes, but at this point I'm comfortable maintaining at 30 seconds.
But I've been doing this exercise nearly every day for 7 years.

[Doug Szolek]

Without touching the ground: Basic 30 seconds each position (frontal, lateral, dorsal, frontal, crossed)
Intermediate 30 seconds each position (frontal, lateral, dorsal, frontal, crossed)
Advanced 30 seconds each position (frontal, lateral, dorsal, frontal, crossed) Put that leg down, do some local Vibration Training and then I switch to the other leg. During my last cycle, I worked up to 60 seconds each position. It put some major meat on my calves, quads, hams and glutes, but at this point I'm comfortable maintaining at 30 seconds.
But I've been doing this exercise nearly every day for 7 years.

And people wonder why you're impervious to throws :wink:

I know when we practice together I'm happy with my slow flow through the positions on the advanced 4CBD for reps. But I'll do two reps with one leg then set it down to do the next and you're just getting to the intermediate.

I think for this next month leading up to the CST I'm gonna switch up my 4CBD practice to "catch" your numbers 8) (and your Thoroughbred leg development) though I imagine it'll probably take a bit longer than a month... perhaps seven years or so, we'll see...

[Robert V]

I do the same sequence as Scott....but 30seconds...Wow! I only do about 10-15 seconds and my feet are frying!

[Combat Student]

Scott & all,
Sooo.. should I go for 30 seconds on basic in each position then do intermediate & advanced the same way on the same day or do I do the basic until proficient & move to intermediate and so on?
Thirty seconds is going to fry me from my feet to my glutes AND that's IF I can do it :shock: :twisted: !!!
Thanks,
Jim

[Scott Sonnon]

Jim,
Go with technique first, then add duration, then add intensity if you wish.

[Combat Student]

Scott,
Thanks for the help.
Jim

[Jrichardson]

What's really got me is that backward 45 degree angle on the second set outside portion. I hadn't attempted that particular nuance before, it's really tough for me.

I'm gonna try hitting some split stretches first to see if I've just got a lot of hip tension or something...

[Scott Sonnon]

Jon,
Can you elaborate on the problem you're encountering?

[Jrichardson]

When I try to turn my foot to that angle it becomes nearly impossible for me to keep my leg aloft, or straight for that matter. It also tends to destabilize my down foot forward. When I concentrate on pointing my toe straight up (or straight out) it's no problem, really, I can sit there comfortably, but there's some sort of tension somewhere that's making that backward angle really tough.

[Scott Sonnon]

Jon, it's not unusual. Work on a lateral Hurdler Squat (Body-Flow book) turning the foot backward by rotating the entire leg outward. Work on contracting your lifted quad and your planted hamstring (doing the former helps you do the latter.) Do the same standing, only slightly lifting your leg off the ground.