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Contact Mechanics · Assessment
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Contact Mechanics Principles
Precision before speed
Stay light on the feet
Contact → Release
Template
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Balance
Contact Mechanics Framework · Progression
Level 1
6 ex · 2m
Basic Coordination
Six-exercise coordination sequence developing rhythm, lead-foot control and foot placement precision.
Goal:
Develop rhythm, foot placement accuracy, lead-foot control and movement precision.
01
Fast Feet Forward – Left Lead
20s
02
Fast Feet Forward – Right Lead
20s
03
Fast Feet Backward – Left Lead
20s
04
Fast Feet Backward – Right Lead
20s
05
Lateral Rhythm – Left Lead
20s
06
Lateral Rhythm – Right Lead
20s
Level 2
12 ex · 4m
Landing Mechanics 1
Bilateral landing control, rhythm and directional movement through Home and Triangle patterns.
Goal:
Develop bilateral landing control, rhythm, elasticity and efficient ground contact mechanics.
01
Home → A
20s
02
Home → D
20s
03
Home → B
20s
04
Home → C
20s
05
Triangle A-D-Home
20s
06
Triangle D-A-Home
20s
07
Triangle A-B-Home
20s
08
Triangle B-A-Home
20s
09
Triangle D-C-Home
20s
10
Triangle C-D-Home
20s
11
Triangle B-C-Home
20s
12
Triangle C-B-Home
20s
Level 3
6 ex · 2m
Landing Mechanics 2
Progressive landing mechanics moving from bilateral to unilateral control.
Goal:
Bridge the gap between double-leg and single-leg landing mechanics.
01
Forward DMS Light
20s
02
Backward DMS Light
20s
03
Split Jumps – Left Lead
20s
04
Split Jumps – Right Lead
20s
05
Alternating Single-Leg Transfer
20s
06
Continuous Rhythm Pattern
20s
Level 4
8 ex · 2m 40s
Landing Mechanics 3
Single-leg landing mechanics focusing on control, stability and precision.
Goal:
Develop single-leg landing control, balance and directional movement.
01
Single Leg Forward Hop – Left
20s
02
Single Leg Forward Hop – Right
20s
03
Single Leg Backward Hop – Left
20s
04
Single Leg Backward Hop – Right
20s
05
Single Leg Lateral Hop – Left
20s
06
Single Leg Lateral Hop – Right
20s
07
90° Hop – Left
20s
08
90° Hop – Right
20s
Level 5
6 ex · 2m
Multi-Directional Mechanics 1
Multi-directional movement mechanics focusing on rhythm and directional accuracy.
Goal:
Develop rhythm, direction changes and multi-directional foot placement.
01
V Pattern Left
20s
02
V Pattern Right
20s
03
Upper V Pattern
20s
04
Lower V Pattern
20s
05
Clockwise Pattern
20s
06
Counter Clockwise Pattern
20s
Level 6
6 ex · 2m
Advanced Coordination
Advanced fast-feet patterns building on Level 1 with greater speed, complexity and precision.
Goal:
Sharpen coordination, foot speed and rhythm under higher demand.
01
Advanced Fast Feet Forward – Left Lead
20s
02
Advanced Fast Feet Forward – Right Lead
20s
03
Advanced Fast Feet Backward – Left Lead
20s
04
Advanced Fast Feet Backward – Right Lead
20s
05
Advanced Lateral Rhythm – Left Lead
20s
06
Advanced Lateral Rhythm – Right Lead
20s
Custom
Custom Session
Full Contact Mechanics library, edit anything.
Exercises (6)
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01
Left foot always initiates the pattern. Maintain rhythm and precise foot placement. Stay relaxed through the upper body.
Duration (s)
02
Right foot always initiates the pattern. Stay light on the feet and maintain cadence.
Duration (s)
03
Move backwards with control. Left foot leads every repetition. Maintain the same rhythm throughout.
Duration (s)
04
Right foot leads every repetition. Focus on accuracy before speed.
Duration (s)
05
Maintain a consistent 1-2-3, 1-2-3 rhythm moving sideways. Left foot initiates each sequence. Stay relaxed and precise.
Duration (s)
06
Maintain a consistent 1-2-3, 1-2-3 rhythm moving sideways. Right foot initiates each sequence. Focus on rhythm and foot placement accuracy.
Duration (s)
Total: 120s across 6 exercises
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