The discussion focuses on techniques for turning while balancing on a rail. The initial emphasis is on common mistakes when executing turns, particularly the tendency to cross one’s legs, which compromises balance. It suggests an improved method, emphasizing pivoting on the balls of the feet which allows for better weight distribution and greater control during the maneuver.
A step-by-step approach is provided for effectively executing the pivot turn. The technique involves stepping forward, shifting weight between the feet, and using the balls of the feet to maintain balance while crouching slightly to engage the leg muscles. This method prevents the crossing of legs during the turn, offering more stability and reducing the risk of losing balance.
Finally, the guidance encourages practicing these techniques slowly and with control, taking advantage of support from a wall or a partner when needed. Proper focus on leg strength, particularly in the quads and calves, is emphasized since they play a vital role in maintaining balance during the turns. The advice underscores the importance of mastering technique, advocating for starting on a lower rail to build confidence and skill.
Key points:
- Proper technique for rail turns includes pivoting on the balls of the feet to maintain balance without crossing legs.
- Engaging the lower body muscles through a crouched position enhances control during turns.
- Slow, controlled practice, preferably with supportive structures, helps in mastering the turning techniques effectively.
Demonstrate walking forwards on a circular railing that is no wider than a standard scaffolding pipe and turning back 180 degrees to face the opposite direction every 5-steps. You must travel forwards the entire time while walking along the same section of bar, turning at the ends.
You must repeat three laps along the bar (there and back). You must turn both left and right.
Bar can be any height.
Repeat the three laps (six lengths) Once without falling off.
You must not use anything to help balance you.
The rail must be straight, with no corners in it.
Tips on turning:
- Place both feet on the bar.
- Bend your knees 90 degrees.
- Using the ball of both feet, slowly turn with complete control.
- Do not rush the turn at any point.
- Slowly turn 180 degrees to face the way you came.
width.
distance.
repetitions.
orientation.
5.64okay so next up we're going to look at8turning on the rail so once we're up12.2onto the13.4bar we've got comfortable walking16forwards and there's a few ways that you18.24can do a turn so you can step along22.64and generally when people start with25.599turns they kind of turn the foot like29.08that and then sort of like turn the back31.439foot and then step and this is33.96okay um it's just when you do39.079this it's hard to control so yeah turn45.12and then step over so you'll notice at47.6this position you're crossed legs and49.64this is not a good position to be in52.8when you're uh55.039balancing now the other way to do this58.28is to Pivot60.44on the balls of the feet so the way I'm62.96going to do this is I'm going to step65.119forwards and I'm going to shift my66.96weight in between both feet and I'm69.2going to use the ball of my feet as if I71.56was doing a rail Precision okay I'm74.159going to crouch down a little bit so75.64there's more tension in my knees um in77.799my quads and from here my heels oh are83.119going to come off so let's try again so85.52from here going to turn and I'm going to88.439turn so you'll notice91.28I can94.2move any97.84degree and then I'm back on okay and100.32I've not had to cross my legs so again106.399let's turn108.52pivot pivot pivot and then we go again113.68okay so that's the two different ways of115.96balancing and turning on the rail you119.24practice both both again go slow you can122.039have a friend to help you or if you're124.52near a wall or something or a tree you126.84can hold on um but yeah focus on nice131.319and slow nice and controlled use the133.2balls of the feet you're going to be134.84working hard the the legs are going to136.879work hard you're going to feel it in138.08your quads and your calves your toes are140.599going to be gripping the bar as you turn143.16so take it slow maybe on a low rail and146.76get the technique right
1 00:00:05,000 --> 00:00:11,000 okay so next up we're going to look at 2 00:00:08,000 --> 00:00:13,000 turning on the rail so once we're up 3 00:00:12,000 --> 00:00:15,000 onto the 4 00:00:13,000 --> 00:00:17,000 bar we've got comfortable walking 5 00:00:16,000 --> 00:00:22,000 forwards and there's a few ways that you 6 00:00:18,000 --> 00:00:25,000 can do a turn so you can step along 7 00:00:22,000 --> 00:00:28,000 and generally when people start with 8 00:00:25,000 --> 00:00:30,000 turns they kind of turn the foot like 9 00:00:29,000 --> 00:00:33,000 that and then sort of like turn the back 10 00:00:31,000 --> 00:00:38,000 foot and then step and this is 11 00:00:33,000 --> 00:00:44,000 okay um it's just when you do 12 00:00:39,000 --> 00:00:47,000 this it's hard to control so yeah turn 13 00:00:45,000 --> 00:00:49,000 and then step over so you'll notice at 14 00:00:47,000 --> 00:00:52,000 this position you're crossed legs and 15 00:00:49,000 --> 00:00:54,000 this is not a good position to be in 16 00:00:52,000 --> 00:00:57,000 when you're uh 17 00:00:55,000 --> 00:01:00,000 balancing now the other way to do this 18 00:00:58,000 --> 00:01:02,000 is to Pivot 19 00:00:60,000 --> 00:01:04,000 on the balls of the feet so the way I'm 20 00:00:62,000 --> 00:01:06,000 going to do this is I'm going to step 21 00:00:65,000 --> 00:01:09,000 forwards and I'm going to shift my 22 00:00:66,000 --> 00:01:10,000 weight in between both feet and I'm 23 00:00:69,000 --> 00:01:13,000 going to use the ball of my feet as if I 24 00:00:71,000 --> 00:01:15,000 was doing a rail Precision okay I'm 25 00:00:74,000 --> 00:01:17,000 going to crouch down a little bit so 26 00:00:75,000 --> 00:01:22,000 there's more tension in my knees um in 27 00:00:77,000 --> 00:01:24,000 my quads and from here my heels oh are 28 00:00:83,000 --> 00:01:28,000 going to come off so let's try again so 29 00:00:85,000 --> 00:01:30,000 from here going to turn and I'm going to 30 00:00:88,000 --> 00:01:33,000 turn so you'll notice 31 00:00:91,000 --> 00:01:33,000 I can 32 00:00:94,000 --> 00:01:37,000 move any 33 00:00:97,000 --> 00:01:45,000 degree and then I'm back on okay and 34 00:00:100,000 --> 00:01:48,000 I've not had to cross my legs so again 35 00:00:106,000 --> 00:01:53,000 let's turn 36 00:00:108,000 --> 00:01:55,000 pivot pivot pivot and then we go again 37 00:00:113,000 --> 00:01:58,000 okay so that's the two different ways of 38 00:00:115,000 --> 00:01:61,000 balancing and turning on the rail you 39 00:00:119,000 --> 00:01:64,000 practice both both again go slow you can 40 00:00:122,000 --> 00:01:66,000 have a friend to help you or if you're 41 00:00:124,000 --> 00:01:70,000 near a wall or something or a tree you 42 00:00:126,000 --> 00:01:72,000 can hold on um but yeah focus on nice 43 00:00:131,000 --> 00:01:74,000 and slow nice and controlled use the 44 00:00:133,000 --> 00:01:76,000 balls of the feet you're going to be 45 00:00:134,000 --> 00:01:77,000 working hard the the legs are going to 46 00:00:136,000 --> 00:01:79,000 work hard you're going to feel it in 47 00:00:138,000 --> 00:01:83,000 your quads and your calves your toes are 48 00:00:140,000 --> 00:01:86,000 going to be gripping the bar as you turn 49 00:00:143,000 --> 00:01:90,000 so take it slow maybe on a low rail and 50 00:00:146,000 --> 00:01:89,000 get the technique right
