Submission / Resubmission Phases

How to practice during the Submission/Resubmission phases

During these phases of work, you are NOT to be doing full sessions of your new phase. If this is your first phase of online support, simply use the time while you are waiting to begin as chances to play with the movements. If you are in between phases, continue to work on your previous phase until you are cleared to start your new one.

This submission/resubmission phase of your online support is where a lot of the learning, frustration and headaches of the practice come from. It can be a difficult phase of your online support but it is absolutely necessary. This not only keeps your standards high and keeps quality practice across all of your work but it is also a part of the practice where you can learn the most about the process of learning (if done right).

While you will be practicing the movements and exercises quite a lot during this phase, you will be doing even more in terms of analyzing your own work. Instead of doing rep after rep of the same movement without analyzing what is happening, it would be much more beneficial to do a few reps on each side, video tape these sets, rewatch your own work and look for lack of details/quality in your video and then compare your video to the one I gave you access to, then rinse and repeat. Here is a depiction of what this process looks like for more clarity.

  1. Watch / Read: Watch the video I give you access to multiple times, watching through the full video and using the slow motion feature on YouTube if needed. Read through the description of the video for any extra cues/points. First, look for the “BIG” details (what does the movement look like) and then look for the “small” details (what is the icing on top of the cake). As you progress in your journey, you will find it easier to spot both the BIG and small details.
  2. Practice: Practice what you have seen from the video. As you are practicing you can refer back to the video often to see if you forgot anything or if any details are lacking. Remember this is not ‘drilling’ the movement. This is trying to learn the movement.
  3. Film: Film a few reps of the movement. If the movement is unilateral make sure to film both sides. No more than a few reps or seconds are needed for this portion.
  4. Watch your video: Watch your video before you rewatch the reference video. See if you can spot any mistakes yourself. Are you making any common mistakes, is the general look of the movement there, are the BIG details present? These are some of the questions you should answer.
  5. Compare: Compare your video with the reference video I give you access to. Is there anything missing from your video? Do the movements look more or less the same? Are there any differences in quality? Why are the differences there? These are good questions to ask.
  6. Repeat as needed: After you compare the videos, repeat the entire process over again until you have added all of the details that you can see and you are ‘happy’ with the end product. I am not looking for perfection here, I am looking for you to both see and apply the details from each movement. For some work, this will be easy and for others this will be quite difficult and will take many times through this process.

Understand that this process of learning is not separate from the online coaching, this IS the online coaching.

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