Moves/Dragon Flag

Dragon Flag

ID: 620

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Exercise Type:
Dynamic
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. React with the whole body; arms help transfer energy and maintain control.
  3. 3. Maintain an athletic base position between transitions — never stand tall and static.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Reduce pace to a walk or march. Remove the jump or hop until mechanics are solid.

Progression:

Increase speed, range, or add a resistance band around the ankles or wrists.

Common Problems:

Arms not pumping — cue the arms to drive in opposition to create rhythm and reduce leg fatigue.