Lesson Level : 7
Plyo Splat
lesson
The Lesson
Demonstrate a splat-cat from tow or more hip-height walls with a plyo jump between them that is over 5-steps away from each other.
Starting from two walls away from the target wall, jump from a knee-height block (or higher) into a plyo jump which will then jump into a splat-cat with both hands and feet all on the wall at the same time. Drop directly down the wall onto your feet without stumbling or falling.
The plyo walls must be a single brick-length in width or less.
You can land at any height on the target wall.
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 wall must be hip-height or greater.
distance.
Must be more than x1 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x1 times the specified amount.
Details
Each wall must bee over 5-steps away from each other.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Plyometric once you have landed.
Details
Land on the first wall in a plyometric jump.
landing.
Your landing must be Both feet and both hands at the same time.
Momentum
Your momentum should be Stopped once you have landed.
Details
Land on the target wall with both feet and hands.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Land on the floor with both feet.
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 both feet from the starting wall.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
