Skills and Drills- Elke Brutsaert.xlsx
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SkillPurposeProgression fromProgress tomaterials or terrain
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Box Stunts
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1. Slow speed roll downs ( squirt )Front wheel first landing, reinforcing safe body position progressivelyBike body balance2 wheel landing drops (stick first)Progressive ramp stunts on grass or similar natural terrain
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2.  Front wheel lift to box, ratchet & ¼ punchBody position fore/aft, Overcomming stair step obsticals, timingFront wheel lift over sticks on the ground or water barLarger drops, wheelieProgressive ramp stunts on grass or similar natural terrain
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3. Front wheel lift at speed (speed roll)Body position fore/aft, Overcomming stair step obsticals at speed, timingFront wheel lift over man made log obsticals, 1/4 punchwheelieProgressive ramp stunts on grass or similar natural terrain
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4. Canadian Wheelie drop, ratchet ¼ punchExecuting a drop maneuver at very slow speed or from high drop1/4 punch, skinny ridingLarger drops in more tchnical terrainProgressive ramp stunts on grass or similar natural terrain
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5. 2 wheel landing drops2 wheel landing reinforcing safe body position progressivelyBike body balanceLarger obsticals Progressive ramp stunts on grass or similar natural terrain
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6. Skinny bailoutSafe maneuver to exit a skinny and timing, bike body separationramp drops, 1/4 punch Move advanced trialsProgressive ramp stunts on grass or similar natural terrain
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General random skills
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1. Track stand, Improve balance and slow speed maneuversBike body balance, level pedalsGrass
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2. 2 Wheel hop in placeImprove balance and slow speed maneuvers, pressure controlBike body balance, level pedals2 wheel hop helecopterGrass
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3. Track stand hop w/ front wheel on curb Improve balance and slow speed maneuvers2 Wheel hop in placeto a park benchCurb
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4. Nose wheelie,Improve balance and slow speed technical maneuvers, brake modulationBraking, Bike body balance, track standNose wheelie hopGrass
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5. Nose wheelie tail whipImprove balance and slow speed technical maneuversNose wheelieNose wheel tail whip to full hop aroundGrass
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6.  Skinny riding on curbImprove balance , bike body separationSkinny on grassCurbs with more techy features like curvesGrass
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7. Slow game in a short descentBody position, Braking control and modulationBraking on a determined linesteeper looser terrainshort steep hill
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8. Sprinting from track standAcceleration and gearing and shifting under loadBike body separation, shiftingStanding start sprints
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9. High speed corneringPressure control, looking at exitSlow speed cornering, bike angulationLinking turns at speed, berm turns
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10. CX mount and dismountAvoid traffic in races when forced to dismountRemounting on a trailProlonged rolling without swinging leg over to fully mount
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11. Bounce off curb & roll backwardsBalance and because it is fun to tryTrack standFor distance
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12. 1/4 punch to curb, front wheel roll offTiming and front wheel liftfront wheel liftriding skinny curbs
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Cone drills and games
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1. RatchetingSlow speed maneuvering, when full pedal stroke is not optimal1/4 punch
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2.  Tight figure 8’sCornering, switchbacks, look to exit, hip rotation, dragging brakes1st progressionBike body seperation in tight cornersCones
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3.  Slo-Mocorner set up, look to exit, ratcheting intro, hip rotation, dragging brakesRatchet in grass, figure 8'sTimed, no brakes, one hand, one leg, switch grip, opposite directionCones or trees
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4. Cone dodgingslow speed maneuvering and bike awareness, dragging brakesTight 8'sMultiple cones. Terrain specific rock dodge on trailCones
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5.  Dual slolom racesconnecting turns, looking to exit, gear selection, pressure controlFigure 8'sCones or pushg stakes
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5. Obstical courseputting together many skills and looking aheadRatchet in grass, figure 8'sLess advanced cone drillsCones , ropes, ramps, trees, rocks
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6. Front wheel lift to mini curb rollMore advanced 1/4 punch wheel liftFront wheel lift & 1/4 punchfront wheel liftcurb
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Group Games
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1.    Skidding for distanceControled and planned skidding confidenceBrake controlA place to skid with no consequences
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2.    Race starts Strategy, mental focus, gearing, awareness of groupSprintingheats of 4 man moto'sWide open unused dirt road or grass
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3.    Head to head SprintsTiming, gearing, mental focusSprinting4 man scenario sprints on tapped off mini coursesWide open unused dirt road or grass
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4.    Bike tagStrategy, awareness of group, braking, direction change, group bonding Modify the size of the areaNo brakesConfined area like a courtyard.
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5.    Foot downStrategy, balance, awareness of group, braking, group bondingTrack standOne brake only, no brakes, Pair up holding each others bars, single leg, one handConfined area like a courtyard. Modify the size of the area
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6.    Passing in corners & tapped course scenariopassing traffic in racesgetting stuck in traffic4 man Moto's, stakes and tape
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7. buddie riding in hooked pairscounter pressureGrab partners grip, arm over shoulder linked, grab parters stem, no brakes
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8. Single leg drills and racespedal stroke improvement2 leg drills for improving strokeRacesGrass
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9. riding someone elses bikeTaking rider out of their comfort zoneChange bikes again to different sizesGrass or parking lot
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