Lesson Level : 1
Hip-Catch
lesson
2m 3s
Video Details
The hip catch is an essential movement used in various athletic contexts, primarily focused on catching the body just below the hip bone while engaging the hands. This technique involves descending slowly onto the hip, allowing for a controlled transfer of weight. The placement is critical; it should be just above the groin and below the hip, ensuring the body can transition safely into subsequent movements, such as swings or vaults.
When executed correctly, the hip catch serves as a way to manage momentum from larger jumps. By absorbing the impact through controlled descent, one can land safely on the bar, which minimizes the risk of injury. Essentially, this technique functions as a gradual reduction of force, allowing an athlete to maintain balance and momentum, facilitating a smooth transition into other aerial maneuvers.
The technique can also be applied at higher elevations, emphasizing its versatility in various scenarios. By positioning the body effectively, one can execute a hip catch even in more dynamic situations. This adaptability confirms the hip catch as a fundamental skill during athletic training, particularly for activities that involve rail access and aerial tricks.
Key points:
- The hip catch technique involves catching below the hip bone to allow for controlled momentum reduction during jumps.
- Proper execution minimizes risk and ensures safe transitions into other movements like swings and vaults.
- The hip catch can be adapted for higher jumps, highlighting its importance in various dynamic athletic scenarios.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Standing from five-steps (heel-to-toe) away, jump and catch a hip-height railing with your hands and hip. Catch with your feet off the floor.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the railing must be hip-height or greater.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Railing must be five steps away or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be On your hands
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing on your hands and waist.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff two feet.
hands.
The hands must be Pronated Grip
Details
Land in a pronated grip.
Transcript
5.56the hip catch is one of those movements9.679where you're trying to grab with your13.599hands and then slowly descending onto17.56the hip bone so it's not on the belly20.64it's sort of just below the hip bone and25.08uh yeah you're placing it on so you27.4could then go and do something else it30.119kind of looks like this so you're going31.199to put your hands on and then up and you34.239kind of hit just above the groin below37.2the hip across here so from here grab41.399and this is the hip catch it means that43.559you could then also go into other45.559movements on the rail so from here you48.32could swing and go up into a step Vault51.68or any other Vault but that hip catch is56.359quite important because um it allows you60.559to sort of slowly reduce your momentum64.32from a bigger jump so from here I can67.24catch and take the impact on my lower70.56abs and get onto the bar in a nice safe74.52and controlled way this also this77.799happens sort of when you're up higher as79.759well it's sort of think of it as a waist82.119cat so a waist cat position but on a85.96rail and obviously your feet aren't87.68touching anything either so yeah you're90.32you're kind of swinging under bring your92.159knees up a little bit uh we can do that94.399on a higher one so let's show you that97.479so this is the higher hip catch it's99.92much further a bigger jump but I'm going102.159to do the same thing where I can catch104.56myself on that108HP so same position I've got it on my111.6lower abs and it means I can catch that115bar nice and solid
Subtitles (SRT)
1 00:00:05,000 --> 00:00:13,000 the hip catch is one of those movements 2 00:00:09,000 --> 00:00:16,000 where you're trying to grab with your 3 00:00:13,000 --> 00:00:20,000 hands and then slowly descending onto 4 00:00:17,000 --> 00:00:24,000 the hip bone so it's not on the belly 5 00:00:20,000 --> 00:00:26,000 it's sort of just below the hip bone and 6 00:00:25,000 --> 00:00:30,000 uh yeah you're placing it on so you 7 00:00:27,000 --> 00:00:30,000 could then go and do something else it 8 00:00:30,000 --> 00:00:34,000 kind of looks like this so you're going 9 00:00:31,000 --> 00:00:37,000 to put your hands on and then up and you 10 00:00:34,000 --> 00:00:41,000 kind of hit just above the groin below 11 00:00:37,000 --> 00:00:43,000 the hip across here so from here grab 12 00:00:41,000 --> 00:00:45,000 and this is the hip catch it means that 13 00:00:43,000 --> 00:00:47,000 you could then also go into other 14 00:00:45,000 --> 00:00:51,000 movements on the rail so from here you 15 00:00:48,000 --> 00:00:56,000 could swing and go up into a step Vault 16 00:00:51,000 --> 00:00:59,000 or any other Vault but that hip catch is 17 00:00:56,000 --> 00:01:03,000 quite important because um it allows you 18 00:00:60,000 --> 00:01:06,000 to sort of slowly reduce your momentum 19 00:00:64,000 --> 00:01:10,000 from a bigger jump so from here I can 20 00:00:67,000 --> 00:01:14,000 catch and take the impact on my lower 21 00:00:70,000 --> 00:01:17,000 abs and get onto the bar in a nice safe 22 00:00:74,000 --> 00:01:19,000 and controlled way this also this 23 00:00:77,000 --> 00:01:21,000 happens sort of when you're up higher as 24 00:00:79,000 --> 00:01:25,000 well it's sort of think of it as a waist 25 00:00:82,000 --> 00:01:27,000 cat so a waist cat position but on a 26 00:00:85,000 --> 00:01:29,000 rail and obviously your feet aren't 27 00:00:87,000 --> 00:01:31,000 touching anything either so yeah you're 28 00:00:90,000 --> 00:01:34,000 you're kind of swinging under bring your 29 00:00:92,000 --> 00:01:37,000 knees up a little bit uh we can do that 30 00:00:94,000 --> 00:01:39,000 on a higher one so let's show you that 31 00:00:97,000 --> 00:01:41,000 so this is the higher hip catch it's 32 00:00:99,000 --> 00:01:43,000 much further a bigger jump but I'm going 33 00:00:102,000 --> 00:01:47,000 to do the same thing where I can catch 34 00:00:104,000 --> 00:01:51,000 myself on that 35 00:00:108,000 --> 00:01:55,000 HP so same position I've got it on my 36 00:00:111,000 --> 00:01:58,000 lower abs and it means I can catch that 37 00:00:115,000 --> 00:01:59,000 bar nice and solid
