Progress!

I had to do a quick workout this morning as I had to get to an early dentist appointment so I did a ten minute jumping routine on my mini-trampoline. Whenever I am pressed for time, the mini-trampoline is a great way to get moving. I will run in place, do jumping jacks, jump and kick, jump and punch, perform jump squats and jump side to side just to name a few things.

After ten minutes of jumping I was warm and ready to do my Pistol routine. I started with doing my usual descent first on my right leg and rolling back and coming up on both legs. After ten on my right leg I felt ready to try to roll up back on just one leg. I have tried to do this in the past but never was able to do it without collapsing back down on my back. With my right leg, I did it on my second try and then did three more to make sure it wasn't a fluke. This boosted my confidence - I was making real progress. It felt great!

Next I did ten on my weaker left leg rolling up on both legs. Then the moment of truth - rolling back up on my left leg. My first two attempts were unsuccessful. Back on my butt I landed. For my third try, I got all psyched up and did it! It wasn't pretty but I got it done. I tried it again and failed but then did two more successfully. With my left leg it requires more focus on getting the momentum to rise. I expected my left leg to be weaker so I am still very pleased with the progress.

I think at this point I will roll up only on one leg for my routine as I think I have graduated from both legs. I will work on getting it smooth and easy as I was doing on two legs. Once I am fluid at descending and rising on only one leg, I will try to roll back and hold the bottom position which I think will be my biggest challenge. I am going to also practice just holding myself in that bottom position either holding a weight or just holding onto something to keep me balanced. This feels good and I want to keep the momentum going.

The Pistol

The single leg squat or "the pistol" as it is called is one of those exercises that most people struggle to perform including yours truly.  It is a true test of balance, strength, and flexibility.  If you are weak in any of those areas - I am sure I fall short in all three - your muscles will immediately give you the vote of no confidence and you will find yourself on your back or your butt crawling off the floor.

I have tried a few methods but never committed to a daily routine to actually master the pistol.  In the articles and demos that I have tried no method seemed to have a logical daily progression that would work for me until today when I found this article in John Sifferman's blog.

What I like best about John's method is that I am starting where he started.  His post includes a video and and he writes how he progressed with daily practice from where I am today - I can lower myself on one leg to a certain point and then I collapse down to my butt and onto my back -  to twelve days later where he can now perform the pistol - and more than just one repetition!  I am going to give this a my best effort every day and track my progress here in my blog.  It should be fun.  I will be away during Thanksgiving and since this only requires my body and no extra equipment I can practice this anywhere anytime.