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Started by Joshua Slocum, December 19, 2014 · 2 Replies · 540 Views
Some misc points that people seem to have found helpful:
- on roll out, actively pull the heels in towards the glutes
- if getting over your feet is too hard at first, you may start with elevation (e.g. roll back onto mat) and gradually decrease the height until you are using just the soft floor.
2 general issues regarding why people have trouble with this element:
1) Lack of ankle and calf flexibility
2) Coordination problems
The first one can be fixed by stretching. A good stretch is a lesser weighted bottom position squat hold. Simply squat down as deep as possible and hold the position for time. Additional weight can help pushing down for further ROM, like 10 kg. A weighted vest is preferred so that you can counterbalance with your arms forward.
Along with the stretching this element should still be performed. See Joshua Slocum's suggestion above.
The second one can be fixed by repetitive attempts of performing the element or by having a helpful spotter. Starting elevated or with weights in hands might be helpful as well.
One of the best calf/ankle stretches I know of is a 'curb' stretch. Use a curb, a kettlebell, or anything that will let you keep your heel on the ground and ball of your foot on top of the object. Keep the leg straight and try to get your hips over your foot at minimum.