Body Position and Movement Fundamentals
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MTB Skill:
Lateral balance deals with movement to position the riders Centre of Gravity (COG) from the left to right of the bike. Positioning of the body in this plane is
important for control and stability when trying to pick lines, riding skinnies and will be used extensively when cornering.
You should be using your arms to push the bike left and right. When shifting your weight to the right, your left arm extends and your right arm flexes. The opposite, right arm extends, left arm flexes when shifting your weight to the right.
Drill - Lateral Weight Shifting
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. Explore your range of motion by using your arms as described to shift left and right.
Explore how your range of motion changes when you are in a high hinge vs. a low hinge.
important for control and stability when trying to pick lines, riding skinnies and will be used extensively when cornering.
You should be using your arms to push the bike left and right. When shifting your weight to the right, your left arm extends and your right arm flexes. The opposite, right arm extends, left arm flexes when shifting your weight to the right.
Drill - Lateral Weight Shifting
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. Explore your range of motion by using your arms as described to shift left and right.
Explore how your range of motion changes when you are in a high hinge vs. a low hinge.
Fore-aft balance deals with movement to position the riders Centre of Gravity (COG) between the front and rear
wheels of the bike. Positioning of the body in this plane is
important for control and stability when riding terrain that is not flat and smooth. So, pretty much all mountain biking! Haha
While riding you should see your body remain neutral with COG over top of the bottom bracket. You should be using your arms and leg to make the bike move underneath you to match the terrain.
Drill - Fore-Aft Weight Shifting
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. Explore your range of motion by shifting your COG forwards and backwards.
When your COG is forwards your arms are bent and chest is close to the stem. This position is seen when trying to stay neutral when going uphil.
When your COG is shifted back your arms are extended and you are in a deeper hinge. This position is used when going downhill as your bike angles below you
wheels of the bike. Positioning of the body in this plane is
important for control and stability when riding terrain that is not flat and smooth. So, pretty much all mountain biking! Haha
While riding you should see your body remain neutral with COG over top of the bottom bracket. You should be using your arms and leg to make the bike move underneath you to match the terrain.
Drill - Fore-Aft Weight Shifting
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. Explore your range of motion by shifting your COG forwards and backwards.
When your COG is forwards your arms are bent and chest is close to the stem. This position is seen when trying to stay neutral when going uphil.
When your COG is shifted back your arms are extended and you are in a deeper hinge. This position is used when going downhill as your bike angles below you
Rotational balance deals with movement to spin the riders Centre of Gravity (COG) on top of the bike. Positioning of the body in this plane is
important for control and stability when trying to pick lines, riding skinnies and will be used extensively when cornering.
Most of the rotational movement will come from the hips and some from knees and ankles.
Drill - Rotational Movement
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. While rotating your body, try to keep you bike riding in a straight line
Explore how your range of motion changes when you are in a high hinge vs. a low hinge.
important for control and stability when trying to pick lines, riding skinnies and will be used extensively when cornering.
Most of the rotational movement will come from the hips and some from knees and ankles.
Drill - Rotational Movement
Terrain: Any surface that is flat or slightly downhill
Go into a hinge while rolling along a smooth surface. While rotating your body, try to keep you bike riding in a straight line
Explore how your range of motion changes when you are in a high hinge vs. a low hinge.
Vertical movement is using the high and low hinge positions to balance your COG above the bike. Mastering the transition of the high to low hinge will translate into many different skills while riding through technical terrain including pumping, cornering, jumping,
The high hinge is just like a Romanian Deadlift. Flexing at the hips while the knees stay mostly extended. The low hinge is the same hip hinge position with the knees bent.
High hinge and Low Hinge are also well known as the Neutral and Ready (or Attack) positions respectively.
Drill - High to Low Hinge Movement
Terrain: Any surface that is flat or slightly downhill
Go into a high hinge while rolling along a smooth surface. Alternate going from a high to a low hinge by bending your knees.
Periodically switch which foot is forward. Do you notice a difference in how you move?
Regularly practice with you non preferred foot forward to even out imbalances in your body.
The high hinge is just like a Romanian Deadlift. Flexing at the hips while the knees stay mostly extended. The low hinge is the same hip hinge position with the knees bent.
High hinge and Low Hinge are also well known as the Neutral and Ready (or Attack) positions respectively.
Drill - High to Low Hinge Movement
Terrain: Any surface that is flat or slightly downhill
Go into a high hinge while rolling along a smooth surface. Alternate going from a high to a low hinge by bending your knees.
Periodically switch which foot is forward. Do you notice a difference in how you move?
Regularly practice with you non preferred foot forward to even out imbalances in your body.