PM Friday Night Practice

We covered the following tonight:

1. Negative circle
1. Do it in a way that the arm triangle does not change shape externally.
2. Focus on the opening of the shoulder and the elbow
3. Think of the forearm and the upperarm rotating longitudinally and independently.
4. When doing elbow in, make sure that the shoulder the down. This is like instead of getting the elbow to go over on its own, make the shoulder go down half, so that the elbow can go over using half the effort.
2. One knee up and one knee down
1. It is like opening a trap door and letting for torso fall through vertically.
2. The action is at the knees. They go away from each other, and one goes up and one goes down.  However, the knee that goes down does not really go down. That intent causes the kuas to adjust in a certain way that opens up the bottom and lets the torso fall through, at the same time, it causes the torso to rotate.
3. When we actually do it, don't try to rotate. Rotation is just the result. Because we know that it should rotate, we try to rotate it. We can't force the rotation, it just happens when we do something else correctly.
4. The ratio of the movement: 5 at kua, 3 at shoulder, 2 at elbow, 1 at hand, 0 at the middle finger tip.  The numbers are just for illustration purpose to show the inside needs to be bigger while the outside needs be none, and not for the exact ratio.
3. Not-moving knee squat
1. We did a test to squat down without letting the knee to go forward. We must keep the ankle erect at 90 degrees. This forces the kua to move a lot more to compensate for the weight shift. This is the same idea as to why we don't move the hand. We want to increase the range of motion for elbow, shoulder, and kua.