Performance coaching is less about what you move and more about how you move. More specifically, it’s the integration and culmination of how you move what you move. Here when @jimmybutler has his left foot forward, he steps back with his right foot lowering into a split squat position. Simultaneously, the strap is unraveling him towards his left hip and Jimmy accelerates this movement by chopping with the medicine ball (not shown) from his right ear to his left hip. At the lowest point he decelerates all this flexion and rotation via tri-planar eccentric contractions and then reverses/accelerates the movement back to extension via concentric tri-planar contractions. This is all happening very quickly, very explosively. In real time this almost looks like a plyometric exercise. We are loading left internal hip rotation then exploding through left external hip rotation. Muscles need to lengthen before they contract. When we push off in sport, it all starts with the foot. All of the muscles in the lower leg and foot work together to supinate the foot (inversion) which should cause external of the lower leg, up to the femur and then to through the upper body. We need to be very good at hitting all the corners of internal rotation so we can experience full external rotation. If we aren’t good at both then we leave the door open for both performance and longevity. So, are we training eccentric internal rotation or concentric external rotation? Both. But to be honest, I’m less concerned with those two contractions and more interested in the brief moment when Jimmy moves from eccentric to concentric. The slight moment in the transition where the movement is static. These are called transformational zones (TZ) for a reason. If you want to maximize your training carry over then I recommended adjusting your scope and start considering what’s going on in “TZ Land” and not just the starting and finishing positions of the movements. You can tweak any movement and it’s TZ by adding or subtracting a laundry list of variables. The tweaks I am big fan of are the ones that manipulate the angles of the force vectors and the mass and momentum of the movement. 🐺🤘🏽