Moves/T-Spine Reach from adductor half kneel

T-Spine Reach from adductor half kneel

ID: 944

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Exercise Types:
Dynamic, Upper Push
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. React with the whole body; arms help transfer energy and maintain control.
  3. 3. Keep knees soft at all times; stiff knees on landing increase joint stress.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Perform the drill in place before adding lateral or forward travel.

Progression:

Add a reactive element — partner call, target change — to increase cognitive and neuromuscular demand.

Common Problems:

Flat-foot landing — cue ball-of-foot contact first to reduce impact force.