Advanced Routines

For players index 10 and below. These drills require significant core strength and proprioception. Do not attempt until Phase 1 and 2 are mastered.

The Ground Force Squat

Fixes: Early Extension / Blocks / Hooks

This drill trains the vertical ground reaction force required for speed and maintains posture through the hitting zone.

Make a full backswing, keeping the board level.
In transition, explicitly feel yourself squat slightly, increasing pressure evenly on both sides of the board (do not tilt).
At delivery position (shaft parallel to ground), aggressively push up through the lead leg, forcing the board to tilt hard left.
The hips must clear backwards, not slide forwards.

Warning: Doing this incorrectly by pushing the pelvis towards the ball will cause an immediate loss of balance backward off the board.