Level 1 - Changing Direction Drill

1. Begin exercise in a forward stance. For the sake of these direction assume a left forward stance. Weight is Appx. 70% forward and 30 % back. Front foot is pointed straight and back foot is at an Appx. 45 degree angle. You are leaning forward (slightly) … at the waist, with the back of your head, middle of your hips and rear heel aligned.

2. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Right) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

3. Keeping your weight 100% forward ( left foot ) … turn your right knee 90 degrees to the right …keeping the right leg weightless. You have now opened your right hip to the right.

4. Without looking at your feet ….. place your right heel approximately 3 inches in front of the toes of your right foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

5. Your feet are at 90 degrees and your body is at 45° right.

EXTREMELY IMPORTANT THAT YOUR LEFT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER COLLAPSING IN (TO THE RIGHT) OR COME FORWARD PAST THE FRONT OF YOUR LEFT FOOT. THIS IS PRIMARY GOAL OF THE DRILL.

6. Turn your upper body to the right which will gradually shift your weight onto your Right Leg as you turn. As weight shifts from the left leg to the right …. Allow your left foot to turn in to Appx. 45 degrees ( use your left heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a right turn

7. We will now repeat that exercise from the right forward stance, which you are now in, and make a left turn.

8. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Left) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

9. Keeping your weight 100% forward ( right ) … turn your left knee 90 degrees to the left…keeping the left leg weightless. You have now opened your left hip to the left.

10. Without looking at your feet ….. place your left heel approximately 3 inches in front of the toes of your left foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

11. Your feet are at 90 degrees and your body is at 45° left

EXTREMELY IMPORTANT THAT YOUR RIGHT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER TURNING IN (TO THE LEFT) OR COME FORWARD PAST THE FRONT OF YOUR RIGHT FOOT. THIS IS PRIMARY GOAL OF THE DRILL ... ALONG WITH MAINTAINING A SHOULDER OR HIP  WIDTH STANCE AT ALL TIMES

12. Turn your upper body to the Left which will gradually shift your weight onto your Left Leg as you turn. As weight shifts from the right leg to the left …. Allow your left foot to turn in to Appx. 45 degrees ( use your right heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a left turn

Continue the drill making a series of right - left - right - left etc. etc. turns