Bam Bam: 11-Min Explosive Cardio Flow for BJJ Recovery

You can go as fast as you want. But it's very important that when you go fast that you keep the integrity and the alignment of everything we just talked about. Nice. Hands back in plank, plank hands.

Place your right foot in the ground. Back to tabletop floating. And start flowing from side to side kicking left, back to center, kicking right. Remember those things we talked about.

Shoulder over wrist, knee over ankle. Don't let your foot fling up in the air. And if you want to exhale hard when you kick, you can get some explosiveness into here. Sorry?

Three and two and one. One more ending up on the other side with your right leg straight. Sit down, same stretch here. Foot inner thigh, arms up, inhale.

Exhale folding forward, taking a few breaths, calming down. Let's talk about what we did and why we did this. Because this is how we teach this kicking from side to side sequence. First you cue the details and then you let them flow freely.

But there are many, many layers to this. We've been teaching stuff like this for many years. And still it can be difficult for us when you start confusing things. So making it distilled into the absolute essence of what to say is very, very essential when you're doing something that has a little bit more action and fast pace.

Can you show one time where you try to over cue it? Where you try to tell them everything at once. I know exactly how to do that because I've been doing that for years. So from dog, walking your feet forward a little bit, but not too far forward.

Leaning forward so that you're in plank, but a shorter plank and bend your knees. Hover the knees off the floor. From here, look to the right, kick your left leg under towards the right, flat leg. And then make sure that the foot is closer so that the hand and foot is not too far away from each other.

Okay, keep your legs straight and then back to center. So you're back in tabletop with the floating knees. Now we're doing the same thing on the other side. So first lift your left hand and right leg and then kick your right leg under towards the left.

Make sure your shoulder is over the wrist and the knee is over the ankle and the leg is straight and parallel to the floor. And then from... It's annoying. It's really annoying.

And those cues might be appropriate in a workshop when you're not in a position where you're shaking. But this is one of the hardest things to teach because it's supposed to be short and snappy and feel good from side to side when you're going like, bam, bam, bam, bam. So you have to practice exactly how many words you can cut out and just distill it down to the essence. But things tend to happen here.

So it's just some things you need to look out for and a good time to correct that is when you allow them to flow on their own. Then you can go and help the people who are struggling and the people who are not struggling, they can just keep going. The reason we have something hard to teach in a sequence like this is not just so that you can practice something difficult to teach. It's a nice challenge for you.

But this is an extremely yoga-relevant thing that is relevant to Jiu-Jitsu. But when people get injured in Jiu-Jitsu, it's because they try advanced things like this with bad alignment and bad technique. So look at this. This is usually what it looks like.

Just go from side to side. Yes, this is exactly how it looks like. If you start to go fast with that technique, luckily you're just going to fall out of it. But if you go really hard in a technique like this with the shoulder completely crunched up in bad alignment, you will tweak something or maybe injure something.

So let's look at the basic main things that usually always happen. You have to try to correct it early. But then like Stine said, everybody is not going to do it correctly. You have to walk around and correct people individually when you see the worst-case scenarios.

So kick to one side and just pretend that you're just kicking whatever you want. Stay there and sit down on the butt, but show all the bad alignment. So stay in really bad alignment just pretending that you're hovering. So when I don't say shoulder over wrist or if people don't listen, all the weight from half of her body weight is going down through the shoulder.

And if it's internally rotated, then it's all pinching in the front of the shoulder. The other thing that happens is that the leg goes up. And that's not dangerous. It's just that you don't get the core connection here.

The leg has to go straight out from the hips. The foot should be flexed and turned like this. The toes should not be pointing up into the ceiling. It should be flat and straight.

This could be relevant for a knee cut. You would never do a knee cut like this. When you do a knee cut, you have to go really low with the hips and slide the hips out like this without losing the shoulder. The other thing that always happens is that the knee is bicking in.

We've talked about this in many poses. Like in Warrior II, this happens. And here, especially here, it happens a lot. People are lifting the small toe, the pinky toe, and pushing all their lower body weight into the meniscus.

Anything else that always happens? You can go the other way. Some people go this way. Other people are here, which is also really uncomfortable.

The shoulder past the wrist. If I did a good job earlier in the class talking about side plank, then I can use that as a heuristic, like a shortcut. And you say, side plank in the left side. Nice.

You should be able to lift your hips up and down without hurting your shoulder. Back to centre, second side. So shoulder over wrist, knee over ankle. Strong knee, strong shoulder.

Back to centre. Anything else that usually happens there? People stop breathing. So after you've cued a couple of rounds, people are going to forget that they should breathe, so that's always a nice reminder in an explosive sequence like this one.

But we talked about how to overcomplicate teaching, so let's look at why we do it in the beginning. To make it easy for yourself, you start in a hovering tabletop. Look right, kick your leg under towards the right. Good.

When I just say good in the first round, I pretend like this really advanced and complicated thing is really simple. And that helps because then people say, oh, we're just doing this. But then they realise down the road that there are many details to it. But you always start by saying good, so that people are like, okay, we're just going to do this from side to side.

Back to centre, kick towards the left. Shoulder over wrist. Back to centre, kicking right. Knee over ankle.

Back to centre, kicking left. Keep your legs straight and parallel to the floor. So one repetition, one cue. Since you're doing many repetitions, you're breaking the flow if you add on several cues in one repetition.

So right, one cue. Left, one cue. And then on the second round, you can repeat yourself whenever because you tell people you can flow freely from side to side, go in any pace that you want. Just keep the integrity good.

And then you can walk around and help people if you want and if they need it. And with the... It is pretty straightforward. Foot in your thigh.

Good posture, inhale. Exhale, fold over your straight leg and take a break. And since people probably forgot to breathe, they're going to be... So they need a moment or two there just to calm down.

And they don't want to hear constant shatters. So just say what you want to say in the beginning and give them a brief moment of quiet time. This was the bam bam.