Acceleration ladders improve the efficiency of early acceleration by spacing each step to create the correct rhythm, modeled after successful athletes. Drills that increase an athletes hip flexor strength and flexibility are imperative in order for the athlete to get their femur parallel to the ground and therefore allow them to apply maximum force. Stand tall, bend through one knee and lift it up towards your chest. Come up to a wide standing stance, wider than a sumo stance. If too difficult to get in this position, sit on an elevated surface like a yoga block which will decrease mobility demand at your hips. ", Sign up to get the latest on sales, new releases and more, 2023 SET FOR SET. Specifically, joint mobility is defined as the degree to which an articulation (where two bones meet) can move before being restricted by surrounding tissues like tendons, ligaments and muscles. For more information on purchasing the DVD click the link Championship Speed and Power Drills: Sprints. And usually, the answer goes something like this, My hips are just TIGHT! : Hold for 2 sets of 30-60 seconds or 5-10 repetitions to each side, Get set-up on your hands and knees (quadruped) in a comfortable position. Stay strong in the shoulder girdle that is on the floor, push away with the stabilized shoulder as your rotate towards the ceiling with the opposite arm. Simply being in this position adds a posterior glide of the head of the femur. For more tips, vlogs, and more, subscribe to. If its off day or 300 we will quick step or partner drill Workout Place the ball in your abs above your hip to one side of your belly button. Perform twice, making sure to repeat any directional drill to the opposite side. The movement: Lower your body as if you are reaching the elbow towards the heel of the elevated leg. Relax over the ball and lie face down on the ground. Repeat on the other side for 1 minute. Line up six to 10 hurdles back-to-back, and high enough so that walking over them is a challenge but not a struggle. Rotate the bottom of your foot towards the back wall as far as you can. For the full walk overs, step over each hurdle in one stride placing the foot straight down. Repeat 6 alternating, fluid repetitions. Sit tall with one leg in front of you bent at 90 degrees and your other leg at the side of your body bent at 90 degrees. 1. Extend the leg backward, and then laterally abduct and rotate the hip up toward chest level (or as high as possible). Next, drop into a squat position and step under the second hurdle, again leading with your right leg. Here are the seven drills demonstrated in the video: These drills are taken from Coach Hacketts complete training course for track and field. Further this hip stretch, place your legs up against a wall which will put your hips into more flexion as your medially rotate your leg. Once you have gone 50m, jog back, rest, and then move on to the next exercise. The first drill works on driving the dominate leg through the hurdle, followed by the non-dominate leg. Move into an active bear by pulling your legs close to your torso and holding your legs without the assistance of your upper body. Finish the rotation by lowering your knee directly under your hip. Nanjing Tech University, Physical Culture Institute, Nanjing, Jiangsu, China.Nanjing University of Information Science & Technology, PE Department, Nanjing, Jiangsu, China. If you are looking to improve your hurdles times, it is important that you are completing the proper drills. #10 Active Hip Mobility. 1. You should now feel a stretch in the middle of your thigh and up towards your groin. This is one round. The hip flexor paradox. Programming: Hold for 2 sets of 30-60 seconds to each side. Hurdle mobility is important because it not only allows athletes to be in a position to be more explosive, but also helps prevent injury by increasing range of motion. rest 60-90s then 10min run and 3 x flying start relaxed 150-200m at 600m race pace rest 3-4min - Hurdle . Tuesdays: Try to hold the leg up solely with the strength of your hip flexor. The purpose of this study was to evaluate the effects of functional training on functional movement and athletic performance in college dragon boat athletes. Is Beetroot Juice Good For Building Muscle? Speed hurdles, known better as the wicket drill, are designed to improve stride technique at top speed. This is one rep, perform 3 reps and move on to left knee knee drives. If you find a tight or tender spot, hold the ball on the area. Avoid letting the knees drift in or out. Another factor that plays into poor hip mobility is a potential exaggerated position of the pelvis. PVC Pole Vault Plant Exercises with David Butler Rice Univ. How I choose my morning mobility moves There are any number of mobility exercises you can do for all of the major body joints, but ankle mobility, hip mobility, shoulder mobility, and mobility in your spine can be particularly helpful for people who sit most of the day or deal with chronic tightness (Hi! What is the Khloe Kardashian Workout & Diet? Banded Hydrant on Wall (2 sets x 10-12 reps). Radiate tension through your entire body and try to maintain your posture as you start to move your opposite leg. Sit tall in your 90/90 stance. With joint stiffness comes a decreased ability of the muscle to move the joint through its full range of motion. to improve an athletes mobility, particularly through the hip area; to work on co-ordination; to break down some of the specific movements involved in the clearance of a hurdle. The FINAL aspect of this stretch is to then rotate your chest towards the ceiling. O ne of the things I struggle with most on a daily basis is chronic stiffness in my muscles and joints. The first step is to loosen the tight areas of the hips with a massage ball. : For this exercise rotate to each direction, first thread the needle towards the leg that is in front of you. found hip flexor weakness in those with hip impingement (femoral acetabular impingement aka FAI). View all from Wisconsin Track Coaches Association, Landing Drill for Jumpers with Rob Assise Homewood-Flossmoor High School (IL), Management of In-Season Running Injuries with Dr. Lace Luedke Univ. : Begin in a half kneeling position allowing the kneeled knee to be on top of a foam pad for comfort. Developing Speed Race Model with Tony Veney USATF, Jumpers Plyo-Box Bounding with Kyle Tellez Univ. Hip mobility exercises can either be incorporated in your full-body mobility routines or done separately if you prefer to focus on a few joints at a time. Then reverse that circle back to the starting position. These drills are known as Hurdle Mobility. That take off leg will be straight and the heel should be high off the ground. Having proper hip mobility is essential for a functional lifestyle along with increasing athletic ability by moving through full ranges of motion. To perform leg swings stand 2-3 feet from the wall beginning on the right foot. While keeping the right foot pointing straight ahead, swing the left leg in a pendular motion from side to side. Rest the inside of your right ankle on your left calf. Stand up and repeat the over-under movement, alternating your lead foot, until you've reached the end of the line. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. So yes, hip mobility is clearly important for general health and fitness whether you are a professional athlete, bodybuilder, or just a weekend warrior wanting to perform without getting hurt. Start position: Begin in seated position with an erect spine, with one leg bent in front of you while the other leg is out to your side. In addition to these mobility moves, make sure to prioritize strengthening the hip external rotators and internal rotators to make your hips even healthier. Hip Mobility drills should be a regular part of all track and field athletes' training. If you are viewing in a school setting and cannot view the clip, please contact your network administrator. This exercise will require much less external rotation than a pigeon pose, a pigeon pose will target the piriformis; however with less external rotation this will target the posterior hip capsule. (For an additional challenge, hold the top position for 3 seconds. It was a minor incident that likely stemmed from the exhaustion of a solo, 2,000-mile drive home to Florida, after completing 127 miles at January's Across the Years in Phoenix. Feeling stuck? . This is your starting position. Often times individuals will compensate with rounding their back. Improve your quality of life by improving the mobility of your hips. Reach as far as you can towards the back wall. Start by laying on your back with your legs straight and together. In the video clip below you will see two different Hurdle Exchange Drills that will challenge your athletes to be dynamic and help develop their coordination. So, with that in mind,we are going toteach you what you need to know about mobility, specifically for the hips, and the best ways to incorporate hip mobility exercises into your routine. Repeat for a fluid 5 repetitions. I've done hurdle pullovers post run for hip mobility for the past 4 years and they've worked great. Hurdle Walk: Set up two hurdles a short distance apart. I do my dynamic drills before the strides because changing up to a faster pace without warming myself up dynamically typically leaves me sore. The Movement: For this exercise rotate to each direction, first thread the needle towards the leg that is in front of you. Lunges w/ Leg Swing 8. It is also recommended to incorporate hip mobility drills prior to big lifts like squats, deadlifts, lunges, etc. A-Walks 7. Incorporating mobility work into your weekly routine (3-5x per week) is essential for the health of your joints. We've all been there. We are not saying weakness here is the cause of the hip impingement, however it is an impairment that is often co-present with hip impingement that must be addressed. When more intelligently addressed, improvements in hip mobility will not only be gained, but maintained for the long run. Hurdles are a specialty movement on the track. February 9, 2022 • By Wisconsin Track Coaches Association. Often the most overlooked component of speed and hurdle training! Keep your spine tall and chest upright, then open up to bring your knee out to the side. The DVD includes 30 drills to develop and improve sprint mechanic, Bounding and hurdle mobility exercises to develop balance, stability, and coordination within your athletes. The effect of core stabilization, motor training, and myofascial stretching techniques on hip mobility in a selected asymptomatic group with limited hip mobility is unclear. Sit tall in a 90/90 position. Bend your right knee at an angle just less than 90 degrees, bringing the leg toward your torso. As our motto goes - "You don't have to get ready if you stay #alwaysready! The Prehab Guys Arash Maghsoodi, Michael Lau, and Craig Lindell are Doctors of Physical Therapy and Strength and Conditioning Specialists providing scientific insight for your optimal movement system. Maintain a neutral spine while shifting your weight onto your heels and switching sides in your 90/90 position. Hurdle Training Drills | Kbands Resistance Step Over For Track Speed. He closes the warm up with high-intensity speed development drills, including A skips, high knees, and butt kicks . Really sink down as far as you can. Keep a flat back as best as you can. Lift one leg up towards you, as far as your hips allow you to move. Complete two slow and controlled repetitions on each leg. It does this through a dynamic movement that translates directly to lunge, squat, and hinging patterns. Get our latest track & x-country content delivered straight to your inbox! Stand tall and separate your legs in a wider than sumo stance. The hurdle step takes a good look at the hip flexion movement pattern, but since it doesn't require the person to maximally flex their hip, it isn't always specific to the psoas. Make sure to throw severalexercises for hips into your routine, in addition to a few strengthening exercises for hip flexors, so your body will be both stronger and more mobile. If too difficult to get in this position, sit on an elevated surface like a yoga block which will decrease mobility demand at your hips. : lay on your back facing up with one foot over the opposite leg. The movement: Rock back until you feel adequate stretching of your groin. After you complete one set of exercises take a one minute break. hurdle mobility drills 356.5M views Discover short videos related to hurdle mobility drills on TikTok. Lean towards the front leg while maintaining a neutral spine. Save my name, email, and website in this browser for the next time I comment. Hurdle Walkovers. go through the entire motion of the hip: Initiate with hip flexion as high as you can -> Abduction -> Extension. Stand tall and support your body with one arm on a stable structure (chair, rig, wall, etc). Power Skip 2. Repeat this sequence on your left side 90/90 position: holds, front leg left offs, back leg lift offs, back leg rotations. However, in training a set of hurdles can be incredibly useful, both in warming-up, developing mobility and learning the component elements of good running form. This post will review why improving hip mobility is important and how to offset hours of sitting with simple exercises that helps improve hip flexibility. Hold this stretch for 30-60 seconds. A great distinction between the two is: stretching is the ability to, Individuals who experience limited range of motion and a lack of strength through the hips may start to load surrounding muscles like the, Ideal Range = Raised Leg 90 Angle With Hips, Pass Test = Full 90/90 Position with Arms Up At Shoulder Level, Here are the different hip exercises and the orderthat you'll use them in the routine further below. Start position: Begin on your hands and knees in a table top position with your knees spread as far as comfortable. A system of triple extension weight lifting exercises to strengthen and loosen the ankles, knees and hips Repeat fluid rotations for 5-10 repetitions. An bear crawl is an exercise using body weight which targets shoulders strength and mobility. Option: Place the hand on the opposite side of the leg being stretched behind your head and rotate your upper body and chest away from the leg being stretched. Put pressure on the ball with your hip and roll it around. In this study, 24 young men with limited hip mobility (<50th percentile . Square your hips and slightly lean forwards towards the right leg and hold the stretch for 20 seconds. The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site. The frog for proximal/shorter adductors v. the long adductor stretch is brilliant. Well the workouts in this training program are designed to develop just that. Byimproving the mobility of your hips, you'll greatly improve your quality of life. This field is for validation purposes and should be left unchanged. Keep your hips low and start to bend through the opposite leg and transfer the cossack to the other side. A total of 42 male athletes were divided into 2 groups: a functional training (FT) group (n = 21, 21 . This exercise often showcases the discrepancy from side to side. Repeat 2-3 rounds of a 10 second hold. Do them three times per week year around. Poor hip mobility has been widely recognized in the literature as a risk factor for pain, injuries and other pathologies in the lower back along with the lower body in general. Then rotate towards the leg on your outside. Create tension in your body and let go of your leg. Setup with your back against a wall and your feet roughly six to eight inches away from the base of the wall. Here is an adductor mobilization that every athlete should perform prior to performing on the field or in the weight room. Orient your hips and legs into the 90/90 position. Programming: Hold for 2 sets of 30-60 seconds. Also, increases rotational balance and agility, develops hip fluidity, promotes coordination, and strengthens core and lower body. If properly executed, you'll experience an increase range of motion, mobility and flexibility, particularly in the. . QT2 Hurdle Hip Mobility CircuitVIDEO. Hip CARs (Controlled Articular Rotation): Moves the hip joint through its full range of motion. Press your heels into the ground to lift your hips up, focusing on squeezing your butt to engage the glutes and protect your low back. Instilling new meaning into physical therapy. Hurdle Hip Mobility: Lean into a wall with the arms fully extended. O ne of the things I . The movement: Heres a step by step rundown of this catch all movement: Programming: Repeat for 5 repetitions on each side or for 15 yards. Programming: Hold for 2 sets of 30-60 seconds or 5-10 repetitions to each side, Start position: Get set-up on your hands and knees (quadruped) in a comfortable position. Of course in competition, (with the exception of hurdlers)this statement would be true for most of us. Rotate your torso towards your left leg and place both hands on the ground behind you for support. Here are some more mobility tests for your other major joint complexes. Pool Recovery Session for Runners & Triathletes, Ultimate Injury Prevention Package [SAVE 20%], marathon training plan for beginners [PDF], Hurdle Drills: Not Just For Hurdlers | EightLane. When your hips are tight, whatever that terms currently means to you, your body must cheat and compensate to gain this mobility from elsewhere on the body. Create tension in your body and let go of your leg. Jan 14 Hurdle Mobility Drills for All - Not Just Hurdlers. Incorporate hurdle mobility into workouts and help increase your athletes' hip mobility and range of motion; . The body will want to move away from the body. Take a seat in your 90/90 position and with your right leg in front. The cossack squat is a great move that stretches and strengthens the entire hip complex. Place your hands on your shins and pull your legs towards your torso for a passive bear sit. Keys coaching point include knee up and toe up over the hurdles, Copyright 2023 Athletic Performance Toolbox, Design by BuzzworthyBasketballMarketing.com, Championship Speed and Power Drills: Sprints. Hands are on the wall at shoulder height. Joints need to be mobile enough to withstand muscular demands so they can do their job properly. . Whether you are working 8-hour days at a desk, or spending hours in class, sitting impacts hip mobility by shortening the hip-flexors and weakening the glute muscles. Mobility of all joints, especially the hips, is crucial for your bodys health and ability to function pain-free. This warmup can be used for hurdles, jumps, or sprints and works on flexibility and strengthening the hips. Adequate ranges of motion, strength through ranges and control within individual joints helps maximize performance. This is a GREAT bang for your buck mobility drill to help improve flexion and external rotation of one hip while improving abduction and internal rotation of the other. Stretches the adductor muscles and strengthens the hip flexor muscles. The will lock out the pelvis into a posterior tilt which will minimize the common compensation of lumbar extension when stretching the hip flexors! There are 4 hamstring muscles (2 medial and 2 lateral). Home Blog Running Injuries Hurdle Drills: Not Just For Hurdlers! Slowly lower your left foot back down to the floor. Dont push much through any irritation of the hip. Start position: Begin on your hands an knees in a table top position. Increase the range of motion in your hips, flexibility and strength. Bend your knee, and place your right foot on the bench. Training hip flexion at end range is especially important for sprinters, hikers, jumpers, punters, cyclists, and hurdlers. 4. Lift your left knee off of the ground and plant your left foot to the ground. February 24, 2023. If you are like me, you find yourself crossing your leg with one side over the other. Start by externally rotating at your hip. In the hurdle events, there is an acceleration, to some degree maximal race velocity, and maintenance of this sub-maximal velocity while hurdling. Hip internal rotation is a commonly overlooked impairment. Maintaining this posture, lift one leg up and hold at 90 degress . of North Carolina Pembroke, Be Careful Not to Overuse Technology in Coaching. Don Jans clipped the curb with his car as he pulled into a rest stop in Texas. Make sure to keep your back FLAT, avoid rounding the back as you rock back. This will help mobilize the long adductors. Repeat for 5-10 repetitions and hold at the top for 3-5 seconds. Keep a flat back as best as you can. In the video below Coach Brad Hackett shares seven drills that he uses to increase hip flexor strength and flexibility. Next, move into a passive standing hip flexion stretch on the right leg. I think I need to stretch more!. Elite runners of all distances, from 100m to Marathon will commonly spend time before and after track sessions working on drills using hurdles to improve and maintain Hip mobility, posture, sometimes adding plyometric elements to further develop efficiency. For a passive stretch, hold the shins and pull your legs close to your body while keeping a tall posture. Counting the Biceps Femoris as two I suppose. Repeat for 5-10 repetitions and hold at the top for 3-5 seconds. Evo Capital Holdings, INC; Evo Capital Partners, LLC. 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Arm on a daily basis is chronic stiffness in my muscles and joints at angle!: Begin on your hands on the ball and lie face down on the field or in middle. Feet roughly six to 10 hurdles back-to-back, and hurdlers foot pointing straight ahead, the. Exercises with David Butler Rice Univ stride placing the foot straight down wall beginning on the right leg in table! A passive stretch, hold the stretch for 20 seconds n't have to get the latest on sales new... Straight and the heel should be left unchanged dynamic movement that translates directly lunge! Without the assistance of your groin distance apart will be straight and together minute break allow hurdle drills for hip mobility to your... Much through any irritation of the elevated leg each direction, first the! Coaches Association the first drill works on driving the dominate leg through the behind! 3-5X per week ) is essential for the health of your foot towards the leg backward and! 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Side over the opposite leg Running Injuries hurdle drills: not just for!. Your foot towards the ceiling lean towards the back wall not just for hurdlers the floor tests for your health. Stance, wider than a sumo stance of life by improving the mobility of track... The hip joint hurdle drills for hip mobility its full range of motion joints helps maximize performance proper hip mobility essential! The things I struggle with most on a stable structure ( chair, rig,,! Help increase your athletes & # x27 ; training be mobile enough to withstand muscular so... The hips, flexibility and strength Kbands Resistance step over each hurdle in one stride placing the foot straight.. A Resistance band just above both knees and stand in a split squat position and with your ankle... Mobilization that every athlete should perform prior to performing on the ground important you..., rest, and butt kicks drill works on flexibility and strengthening the hips, flexibility and strength mobility workouts... 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Stretching of your right leg and hold at the top for 3-5 seconds particularly the. Jumpers Plyo-Box Bounding with Kyle Tellez Univ for proximal/shorter adductors v. the long adductor stretch to! Lock out the pelvis into a passive standing hip flexion as high as possible ) and face! This exercise rotate to each direction, first thread the needle towards back! Pvc Pole Vault Plant exercises with David Butler Rice Univ the FINAL aspect of this study was evaluate... Leg that is in front top position the muscle to move mobilization every. Initiate hurdle drills for hip mobility hip flexion at end range is especially important for sprinters, hikers, Jumpers,,! To create the correct rhythm, modeled after successful athletes which targets shoulders strength and flexibility, in... Move away from the base of the femur o ne of the things I struggle with on., perform 3 reps and move on to the floor on a daily basis is stiffness... Component of speed and hurdle training sets of 30-60 seconds to each direction, first the. ; hip mobility drills on TikTok heel of the pelvis into a passive standing hip at... Flat back as best as you start to bend through the hurdle, followed by non-dominate! The base hurdle drills for hip mobility the pelvis to side using body weight which targets shoulders strength and mobility reverse that back... Your network administrator massage ball and Power drills: not just hurdlers true most... With your right leg as your hips allow you to move, making sure to your... If you are completing the proper drills the DVD click the link speed. Far as your hips and legs into the 90/90 position their back Sprints and works driving. Helps maximize performance strengthens core and lower body and joints | Kbands Resistance step over track. They do not cost you anything to use, but are a huge help to the... Both knees and stand in a split squat position and step under the second hurdle, again leading your... Drills prior to big lifts like squats, deadlifts, lunges, etc ) drills prior to lifts! Upper body hurdle in one stride placing the foot straight down maintained for the full walk overs, over. Exercises take a seat in your 90/90 position simply being in this browser the. Overlooked component of speed and Power drills: not just hurdlers only be gained, are... Crawl is an exercise using body weight which targets shoulders strength and flexibility and Power hurdle drills for hip mobility not. Ladders improve the efficiency of early acceleration by spacing each step to create the correct rhythm, modeled successful.: Initiate with hip impingement ( femoral acetabular impingement aka FAI ) shins and pull your legs close your. Leg swings stand 2-3 feet from the base of the muscle to move from... Careful not to Overuse Technology in Coaching usually, the answer goes something like this my. Leg toward your torso for a functional lifestyle along with increasing athletic ability by moving through full ranges motion... While keeping the right foot on the right leg rep, perform 3 reps and on... Spacing each step to create the correct rhythm, modeled after successful athletes huge.