EvtecHs Elly Phase 3

any problems, drop back to the previous Phase.

Watch this short video
Do exactly as instructed.
This is "Spring up, BACK!".

The video shows most of what you must know and do.

To be certain you include every detail correctly and so
   you are confident
   you are doing it well
   step by step instructions follow.

EvtecHs Elly Phase 3 step by step

  1. this is the first part of a split Phase
  2. first part is to keep doing "1,2,3,Hup", "1,2,3,Hup"... "1,2,3,Hup", "1,2,3,Hup", "1,2,3,Hup"
    1. ...at trotting speed...
    2. ...a speed at which you feel comfortable...
    3. ...repetitions are building your leg strength and endurance
    4. ...this is good, well done!

  1. second part is something new
  2. stand upright, feet shoulder width apart
  3. with either of your legs...
    1. ...take half a pace forward...
    2. ...you now have one leg a little forward...
    3. ...one leg a little back...
    4. ...your body weight balanced evenly between the two
  4. do the following things all at the same time...
    1. ...using both legs spring up slightly off the ground...
    2. ...concentrate on the leg that is in front...
    3. ...this means look at your front foot and have it in mind..
    4. ...as you spring up and looking at your front foot...
    5. ...say sharply "BACK!"...
    6. ...and jerk that foot backwards
  5. by this time you will have landed
  6. the foot which was out the front...
    1. ...is now at the back...
    2. ...and without asking it to move...
    3. ...the foot that was at the back...
    4. ...is now out in front
  7. you sprang off the ground and switched legs, great, well done!
  8. keeping this finishing position of your legs...
    1. ...do it again...
    2. ...so you return to your original position
  9. recapping... spring up, "BACK!"... spring up, "BACK!"...spring up...

You know what`s next... do plenty of them!

Many hundreds of repetitions is good - the more the better.

Everything you do is building your strength, agility and skill.

Alternate between the two parts. The components are being readied for action.

You have learned that while you concentrate on one thing (moving one leg backwards), another part of your mind will take care of you (moving your other leg forwards so you stay on your feet)

  • keep working on those grooves...
  • ...you are going to do this instinctively, remember...
  • ...you want a deep groove...
  • ...a well worn trail to follow without thinking...
  • ...one that resists any dulling, fading or confusion...
  • ...one that remains clear and sharp...
  • ...one that is obviously the right way...
  • ...one you easily follow...without hesitation...
  • ...one you have been down so many times before...
  • ...you are totally confident you know where you are going...

That's right, very good!

That's all for Phase 3

When you are confident
    you can do this under pressure
move on to Phase 4

Go to Elly training Phase 4