Parking Lot Cornering - Deliberate Fundamentals
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MTB Skill:
Stand in a split stance as you would while riding your bike.
Lower into a hinge position. To start, somewhere between a high hinge and low hinge.
Keeping your feet engaged with the ground and torso stable, rotate at the hips each direction in a controlled deliberate way.
As your mobility improves through the set and as you progress through the program attempt to get lower into a hinge during the movement.
Perform this movement with each foot forward to even out your mobility as best as possible.
Lower into a hinge position. To start, somewhere between a high hinge and low hinge.
Keeping your feet engaged with the ground and torso stable, rotate at the hips each direction in a controlled deliberate way.
As your mobility improves through the set and as you progress through the program attempt to get lower into a hinge during the movement.
Perform this movement with each foot forward to even out your mobility as best as possible.
180° Turn
Practice holding body position through a longer turn.
Rotate & Lean the bike through the turn.
As you dial in leaning and rotating, begin loading the bike through the turn by dropping the outside foot.
Coaching tips
- try varying the amount of lean and rotation to see how the bike reacts through the turn.
- time dropping the outside foot reach the bottom at the apex of the turn
Practice holding body position through a longer turn.
Rotate & Lean the bike through the turn.
As you dial in leaning and rotating, begin loading the bike through the turn by dropping the outside foot.
Coaching tips
- try varying the amount of lean and rotation to see how the bike reacts through the turn.
- time dropping the outside foot reach the bottom at the apex of the turn
Spiral of Death
Practice holding body position through a LONG turn.
Rotate & Lean the bike through the turn, drop the outside foot and get as low as possible.
The lower you get the more you can lean the bike and tighter you can turn.
Challenge yourself to connect as many spirals as possible.
Coaching tips
- try varying the amount of lean and rotation to see how the bike reacts through the turn.
- press and twist the outside foot
Practice holding body position through a LONG turn.
Rotate & Lean the bike through the turn, drop the outside foot and get as low as possible.
The lower you get the more you can lean the bike and tighter you can turn.
Challenge yourself to connect as many spirals as possible.
Coaching tips
- try varying the amount of lean and rotation to see how the bike reacts through the turn.
- press and twist the outside foot
Combine all the fundamentals of cornering into an interactive drill.
Rotational, Lateral and Vertical pressure.
"Rotate - Lean - Press"
Symmetrical Cones
- Space cones 5-8 paces long and 1-3 paces wide.
- Vary spacing depending on how fast, how steep, and your cornering skill
- # of cones can vary depending on space. 8-12 is a good number to start with
Asymmetrical cone
- Get creative with cone placement.
- Challenge yourself by varying cones tight to wide.
Rotational, Lateral and Vertical pressure.
"Rotate - Lean - Press"
Symmetrical Cones
- Space cones 5-8 paces long and 1-3 paces wide.
- Vary spacing depending on how fast, how steep, and your cornering skill
- # of cones can vary depending on space. 8-12 is a good number to start with
Asymmetrical cone
- Get creative with cone placement.
- Challenge yourself by varying cones tight to wide.
Stand with feet hip width apart in a split stance
Initiate movement by shifting hips backwards.
Keep spine neutral and knees unlocked.
Lower as far as hamstring/hip mobility allows you to.
While maintaining your torso close to parallel to the ground, bend your knees to lower into a low hinge.
Rhythmically move between a high and low hinge just like you would while riding.
Front shins should remain vertical through the movement.
Your shins should make a triangle with your knees side by side.
Initiate movement by shifting hips backwards.
Keep spine neutral and knees unlocked.
Lower as far as hamstring/hip mobility allows you to.
While maintaining your torso close to parallel to the ground, bend your knees to lower into a low hinge.
Rhythmically move between a high and low hinge just like you would while riding.
Front shins should remain vertical through the movement.
Your shins should make a triangle with your knees side by side.