SYG (Step-up Your Game) drill #1: the Punching Bag

Today I’d like to suggest you the Punching Bag drill.

It is designed for those of you who travel and often find themselves in big commercial gyms, that typically have a punching bag hanging for the HIIT stuff and boxing fitness classes they might offer.

Catch this: In the realm of integrating newly learnt movement, linear and predictable patterns should not be discarded altogether.

I actually see lots of value in the possibility of having an object moving on regular patterns to move around. It forces your brain to adapt, and yet provides the right amount of predictability you need, compared to the possible overload you might experience if you just straight to improvisation context. It then becomes an appreciable step between isolating drills and more complex situations.

The recipe is simple:

  1. Pick between 3 and 6 movements you want to integrate in that game. At least one of them, and preferably no more than three, should be fairly new. You are aiming at automatizing these movements you can technically perform but which don’t come naturally when you improvise.
  2. Set the timer for 60 to 120 seconds.
  3. Repeat 3 times.
  4. Have fun 🙂

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