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Open and close the gate

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Carla van den Berg

  • Maintain upright posture "Stand up tall"
  • To open the gate, perform two shuffles diagonally, then keep the weight on the outside foot as you perform a knee drive with your opposite leg
  • In one continuous motion, initiate rotation from the hip to move the knee outward
  • Bring the free leg back down to the ground, performing two more shuffles in that direction
  • To close the gate, perform the same movement in reverse; driving the knee out to the side to start and rotating the hip internally to bring the knee back towards the centre
  • Lazy hip rotation
    • Cue "Drive up and out", or "Drive out and in"
  • Performing the movement too quickly
    • Cue "Slow to open the hip"
  • Hip mobility