 Welcome back to the School of Calisthenics, it's Tim and Jack and we are with Chris Maxwell at Preston North End Football Club. Chris is the number one goalkeeper here and a future number one Welsh international goalkeeper and we're going to do some calisthenics. Chris got in touch asking about whether we could come up and how we could use some of the calisthenics training to help improve his shoulder repusiness, stability and movement options to help him as a goalkeeper. We're going to a lower position, almost like Chris did. You see where the hip is in comparison to the wrist and the elbow. When Tim, rather than being so much on the outside, just shuffles his toes a bit, always pushing it high and put some more on his tricep. We're starting to now get those things back to the top of each other. The other thing, hand, rather than turning your hands outside, try and keep the hands pointed forward, but just try and screw your wrist. So you stay hand straight, we'll just screw in, which helps to just stabilise the shoulder a bit. It's starting to engage that external rotation. So when you do bend, look your elbow goes backwards, rather than flowing out to the side. Now they're like close to armpit, like how high the bum it is. So when I want to go to that position, I'm up. You're only pushing it further. And you've got your hips on top of your shoulders, rather than behind your shoulders, which is going to be hard. Is that good? And then that little tiny little tip there. And that might be like we can do stuff on a more unstable surface to challenge us, but literally when the elbow is like in that crease there and just resting on the outside, it's not going to slip. That's easy. It's not going to slip up. Whereas this position higher up here, there's sort of less stability in terms of that can just fall off. If I'm not strong through this front chain. So I'm trying to create all the strength and stability through this front side, so that these can literally just hang on me outside. So we've been practicing a little while. So keep the hands straight, but just screw to the elbow points backwards. There you go. That's better. There you go. The next one I'm going to make, so let's see. You're jogging on this one. You have to think about what you want to do before you take your knee off. So I'm going to try and go single leg off, which is going to be our progression towards and actually taking both of them, we can transition. So before you start, before you move, just think about you've got to push down hard into the ground. There's a little bit more activation in the core because you're basically going to reduce part of your base of support. So you need to recreate that by pushing harder and stabilize the midsection. I'm going to come in and balance, and I'm just going to push hard into the floor, try and lift off. Let's stick it back on. If you've got a second one, the other side, and then back on. You're going to work harder for your shoulders to keep the forcing. Just do another one to him. Just watch his hip position. When he moves the leg, the hip doesn't, there's no movement backwards of the hip. So it's keeping that, like, that solid tip position that he was talking about. Just load the shoulders. Just think about keeping weight bopping over. Get comfortable first. Don't rush it. Yeah, yeah, yeah. What happened? As soon as you come in here, you took it off, and then just the weight of that leg was just pulling you. That's it, that's it. That's it, that's it. I can train it sometimes. Those heavy trainers, yeah. If you feel comfortable, you want to do the same thing. You can start playing arm with leg on, leg off, but ultimately you want to get to the point where you're taking leg off, hold, and again, you can see that I'm shaking. I'm putting some effort in, based on run. That's it. There's one thing that I really like about hand balancing stuff is being present in your practice. So there's a bit of every time you've finished a rep, that evaluation of how successful was it, how well did I move, and you'll then start to weedle out the movement patterns that are successful and those that aren't. So in that position, you've got a great opportunity to take leg off, and some of the time you're back here going, okay, that's not right. So you correct it, it went forward, and then there was a second when you balanced it, and then it's the reflection, and that is okay. So to get that, I need to spend more time in that forward position, so that you can refine that motor pattern. By the way, what have we in 10 minutes, and I can frog-stand that? Right, Tim, you know I like to make things specific to the individual. Robert, I've just tried this out, actually, I'm done as well. The thing that that little toe off, sorry, toe touch, works great. The only thing that sometimes can be a downside to it, is literally the person puts, the toe they're putting down, they almost put that down so much, rock back, and just use that leg, and all of a sudden, rather than my hip being high up there, my hips drop back, and then I'm working this strength here. Where that hips a little bit lower down. So you can try going frog-stand, the foot that you're going to put down, when I'm putting it on the floor, it goes in the ball, which is then nicely a little bit raised off the floor, so my hip, when I take off, doesn't go any lower down, and you can't rely on it too much, it's going to move about a lot. You've still got a little bit of that. So you can keep your hip in the same position. There you go. Good, right. You've got to take it off there, hold it for five. Five, four, three, two, one, breathe. There you go, nice. So I'm straight to start with. Yeah, just a little, yeah, somewhere in there, if you can't get that, that'd be great. Commit to the lead. One off and hold it. Tell me putting it in hard and push down. Yeah, yeah. That's going back on, Chris. That's better. Yes! Up and up. Yes, wins. One of the things about hand positioning, again, try and keep straight with your screw from the shoulder to get that elbow back, and then when we're upside down, we'll do a wall walk and just focus on trying to get long, like when we said what's your shoulder range like, no problem at all, but in that handstand, when you were like hands turned out a little bit like this, and then we were also sort of arched through the back there, rather than being able to push through. That's where there's massive value for you in having that, because in a moment your shoulders are like re-breathing. I'm just stronger here, so I'm just going to stay there and arch back to get to the elevation. If you can get a hit here, it'll shock me. Scaps. If you dive for the top corner, but you're not going to get, you need that, we need that range, we need that, and then that leads to a connection. So if you can do that and you train that position, you're going to get a link in the midsection, so when you're producing power out of the lower body, that's going to transfer through the chain into the shoulder, as opposed to potentially getting an energy leak. It'd be the same as if we go vertical jump and we're getting knees coming together. Any sort of weak link in the chain is going to lose energy. We're going to use the wall wall for using no weight walk, nice and straight in that shape. So hands go on the floor like a press up position, use the wall, get your core on and your bum on to try and at least work. So stability through there, so you're riding on your own. Get to your glutes now. And then hands reasonably close to the wall, they don't need to be right up to the wall line, and then point the toes up and bring them together just to look nice. And then I'm going to actually push my head through and then also lift and push my feet towards you. So why are you pushing then? What are you using? I'm using my arm. I'm just pushing down into the floor through my shoulders to lift up. So you're bringing this up. So you're just trying to make yourself as long as possible. Yeah, so just give us a little push through and hold at the top drop in push up. They're controlling that. They ought to be our heart to be fair. Get a midsection tight. Hands straight. Little hands go up close to the wall. So just point your toes up. Hands even close to the wall. A little bit closer to the wall. Hands go a bit closer. There you go. Point your toes. Lift, push your feet towards the ceiling. Good. And then drop back in. Put your feet right back in. Good, now walk it. Good, yeah, yeah. Back into push up nice. I wish when I learned I'd gone more of that. Because I spent so much time going over that I just taught myself to be strong in a banana position. Try and get your hands on the floor to start off. You can start with an accurate position but I'm not just using that as a kick. Come through. Same thing, just lock in a midsection rather than allow yourself to arch in. Look how high it is. Watch how high these guys are. You just create a leg through the tray which as we're jumping we're going back to talking about trying to reach to make it saving a top corner or bottom corner like it is. But we want that. But if the length is there then it's all around about centre of gravity, isn't it? Yeah. Just keep your feet on the wall and then just think about pushing nice and high makes up a long way. Bum on, ribcage nice and tight. That's you now, nice and straight. So try and push your bum away from the wall a little bit. Come back down because of the rest. Feels all right though. Good. It's harder than being like here. You're sat. A bit like this, like completely. But I thought you were doing your yoga sort of Instagram. But it's like push the bum away from the wall and make that long shape and we'll do a little bit of how to balance in there in a second. So you know you've got it right if we've got a bit of connection in the mid-section. So I should be able to push Jaco's feet down. Separation of the shoulders. Come off with that. Let's keep it cracking. You're basically in that position and transferring this handstand. Just be careful. Nice when you're a farmer. Try and rock. When you rock back use your abs to pull your bum off the floor. So you can see here it's clear isn't it? And it comes from here. There you go. Nice. All right you're ready? Good. All right so it's strong. Same thing. Okay so hips up in this hollow body position. That's the one. Good. There you go. Free balance. That's good. And keep your feet on the Instagram yoga position and get the legs up. Hollow body squeeze book. Lock in that toy. Good. Yeah. There you go. Yeah. Nice. Frog, I'm going to help you rotate your hips on top of your shoulders. So when we were doing the frog on a row one of the things was just the difficulties of keeping them hips up rather than dropping them down. So in here. Rotate. Straighten legs. Straighter. Make yourself nice and low. Keep squeezing. Come back down. Good. Good. Straighten up. Come to me. Lift up, lift up, lift up. Now there. That's better. There you go. Did you feel that? That was ten times different. You felt as if there's just no weight. I went from I was holding you up to then you felt weightless to me and then you were there. I can't get it in my head how straight I am. Yeah.