Other sport
Slow Motion Pattern Rehearsal
Groove the correct movement pattern before adding speed
10 min
4 sets of 8 slow reps
Beginner
Why this drill
Builds toward groove the correct movement pattern before adding speed.
Instructions
- 1Break your skill into three checkpoints: start position, mid-movement, finish.
- 2Run the movement at a quarter speed, pausing one second at each checkpoint.
- 3Reset any rep where a checkpoint is missed instead of pushing through it.
- 4Finish the set with two reps at full speed and compare how they felt.
What to focus on
Hitting every checkpoint the same way, rep after rep.
Recommended reps
4 sets of 8 slow reps
Common mistake
Rushing to full speed before the pattern is repeatable.