Pelvis Stabilization

The posterior pelvic tilt cue prevents the lower back from taking over the movement. A neutral pelvis is achieved by "tucking the back pockets," a cue for a mild posterior pelvic tilt. Ball compression between the knees stabilizes the pelvis during the exercise. The pelvis should remain tucked before the jump begins and during the start of the jump. Maintaining a tucked pelvis is a key component as the athlete moves from sitting into the jump. The back pocket tuck helps keep the pelvis controlled during the drill. The athlete should roll forward slightly while trying to keep the pelvis tucked. Squeezing a ball between the knees activates the inner thighs and helps stabilize the pelvis. The back-pocket cue produces a posterior pelvic tilt. An exhale supports the tuck position. An exhale helps maintain posture before and during the forward step. A posterior pelvic tilt cue is used to keep the lower back flush against the wall. The ball squeeze should be maintained continuously throughout the drill. The tuck and ball squeeze should be maintained while pressing one arm overhead and shifting the hip. Squeezing the ball between the knees is used to establish the pelvic tuck. Driving the…