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Center HoldAdvanced
Foam Weighted Arm Swing Hold
Loaded Perturbation Recovery
AF-CH-39
- Setup / stance
- Stand on foam, feet hip-width apart, one weight in each hand
- Focus
- Dynamic AP perturbation recovery
- Instruction
- Stand on the foam holding one weight in each hand. Slowly swing both arms forward, then backward, while keeping the dot in the middle.
- Coaching cue
- Watch forward/backward sway and trunk control
- Primary metrics
- Dot drift, AP corrections, recovery speed
- Progression / regression
- Small swings → larger swings
- Safety / guarding
- Guard at side
- Equipment
- Foam pad, 2 ankle weights (held in hands)