Knee Dance Drill

Complexity Rating ★

Cardiovascular Rating ★★

Purpose

Develop balance and base in the Knee on Belly position while reinforcing a fundamental Knee-on-Belly transition.

Description

Training Partner Starting Position-  The assisting student will lie on their back with their legs bent at least 90 degrees.  The hands will be placed in the Home Alone position.

Practicing Student- The practicing student will start in the Knee-on- Belly position with their knee placed on the assisting student’s stomach between the belt knot and the rib cage.  The practicing student will have posture with their chest orientated to the assisting student’s chest and their other foot posted, flat on the floor, in line with the shoulder.  Make sure the knee of the posted foot is bent but the foot should still be far enough away that the assisting student can not easily touch the toes of the posted foot.

To execute the drill, the practicing student will place their hands on the floor, one on each side of the assisting student’s head.  Then the practicing student will bring the knee of the posted foot and place it on the chest directly next to their other knee.  It is ok for the knees to touch.  Next the practicing student will transfer the majority of the weight to their hands and then transition both ankles over the assisting student’s body.  Once the ankles have cleared the assisting student’s body, the outside leg will post for a good Knee on Belly position.  The leg should be gently bent with the foot in line with the shoulder.  As the legs enter the Knee on Belly position, the practicing student will push off of their hands and regain their posture.  Make sure the practicing student is exaggerating the shoulders being pulled back and the hips thrust forward.

This ending position will be the exact starting position for the next rep.  The hands will then be placed on the floor and the transition created again.  

Common Mistakes

• Make sure the practicing student is pushing off their hands and  regaining their posture every repetition.  It is common for students to try and keep their hands on the floor between reps.
• Make sure the practicing student is not jumping from side to side.  While the majority of the weight is on their hands for the transition, their knees should still be connected to the body and applying some downward pressure.
• This drill is about space management.  Make sure the feet never touch the assisting student’s legs during the transition over the body.  It is common for practicing students to let their ankles hit the thighs or use the space above the assisting student’s knees.  Both of these will lead to problems if done with a resistant partner.  

Testing Threshold

Time 30 Seconds

Requirement 25 Repetitions

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