0:00:03.420,0:00:04.030
Okay,

0:00:04.460,0:00:06.659
so can you see we've done a lot of frontal plane

0:00:06.900,0:00:08.140
and the back and with the upper body,

0:00:08.180,0:00:09.930
we did a bit of left and right.

0:00:10.220,0:00:12.050
Now we're gonna combine all of them together

0:00:12.300,0:00:12.460
in

0:00:12.539,0:00:14.140
one of the king of the warm-up drills.

0:00:14.180,0:00:15.649
We're gonna do the karaoke drill.

0:00:16.049,0:00:16.299
All right,

0:00:16.459,0:00:18.049
so you guys know the karaoke drill.

0:00:18.239,0:00:19.729
You know in this position here,

0:00:20.100,0:00:20.520
all right,

0:00:20.860,0:00:22.620
and you're gonna keep that front of the chest down.

0:00:22.700,0:00:25.090
The arms are gonna be up with the hand slightly forward,

0:00:25.379,0:00:26.979
and you're not gonna cross your legs.

0:00:27.059,0:00:29.299
You're gonna turn with your pelvis and then

0:00:29.299,0:00:30.659
you're gonna turn with your pelvis again.

0:00:30.739,0:00:32.619
So, you'll notice that my legs don't cross each other.

0:00:33.150,0:00:37.799
And a good little pre-set drill to do for the karaoke drill is barstool dancing,

0:00:38.250,0:00:39.490
where you just jump up and down,

0:00:39.569,0:00:41.930
you turn your lower body this way and your upper body that way.

0:00:42.049,0:00:43.130
So, just a little bit of that.

0:00:43.209,0:00:44.560
So, just do a little bit of

0:00:44.630,0:00:45.689
the barstool dancing.

0:00:45.750,0:00:46.720
There you go.

0:00:47.049,0:00:48.650
Good and keep your heads up when you do that.

0:00:49.400,0:00:50.290
Super.

0:00:50.509,0:00:50.909
All right.

0:00:51.799,0:00:53.529
And let's set up for that karaoke drill.

0:00:53.729,0:00:54.599
So, we're here,

0:00:54.849,0:00:55.250
all right.

0:00:55.409,0:00:56.840
We're moving across the front,

0:00:57.049,0:00:57.759
across the back.

0:00:57.849,0:00:59.439
Let's just first do it with a walk.

0:01:00.009,0:01:00.369
And remember,

0:01:00.450,0:01:01.610
you're trying to get to me,

0:01:01.680,0:01:03.349
so just don't think about doing a movement,

0:01:03.650,0:01:04.459
get to me.

0:01:05.010,0:01:05.169
All right,

0:01:05.250,0:01:05.849
so keep going,

0:01:05.889,0:01:07.599
but I want you to turn the shoulders up and down.

0:01:08.529,0:01:08.809
Keep going,

0:01:08.930,0:01:09.559
keep going.

0:01:09.809,0:01:10.599
There we go.

0:01:12.419,0:01:12.730
There,

0:01:12.860,0:01:13.180
that's it.

0:01:13.190,0:01:14.330
You feel that tension.

0:01:15.139,0:01:15.379
All right,

0:01:15.459,0:01:15.819
so again,

0:01:15.980,0:01:17.300
with you thinking of the running motion,

0:01:17.339,0:01:19.169
a lot of people think it starts here,

0:01:19.389,0:01:20.379
but it doesn't start here,

0:01:20.459,0:01:21.610
it starts here.

0:01:22.099,0:01:22.300
All right.

0:01:22.379,0:01:23.019
And so, it's

0:01:23.099,0:01:24.690
getting this leg back,

0:01:25.330,0:01:25.639
all right,

0:01:25.819,0:01:27.809
while this shoulder is forward and you can feel,

0:01:28.019,0:01:28.860
as soon as you do that,

0:01:28.900,0:01:30.889
you'll feel this tension across here.

0:01:31.099,0:01:34.889
That's what initiates the leg coming off the ground so that it can swing forward,

0:01:35.059,0:01:37.410
and that's what the karaoke drill does.

0:01:38.410,0:01:38.569
All right,

0:01:38.650,0:01:41.160
so just let's do a little gentle run through with it now.

0:01:41.290,0:01:41.580
So again,

0:01:41.650,0:01:42.529
facing the same way.

0:01:42.569,0:01:43.809
So, this time instead of walking it,

0:01:43.849,0:01:45.089
we're gonna make a little bit more dynamic.

0:01:45.139,0:01:46.010
So, we're gonna cross the front,

0:01:46.129,0:01:46.610
cross the back,

0:01:46.750,0:01:47.290
cross the front,

0:01:47.410,0:01:48.580
cross the back like that.

0:01:48.889,0:01:49.089
All right,

0:01:49.209,0:01:49.569
show me.

0:01:53.330,0:01:53.779
Heads up,

0:01:53.849,0:01:55.599
looking about 25 feet in front of you.

0:01:57.260,0:01:57.879
Good.

0:01:58.250,0:01:58.699
All right.

0:01:59.419,0:02:03.400
And then the last part of the karaoke drill is the pop part

0:02:03.660,0:02:05.419
where you're getting your foot down on the ground

0:02:05.419,0:02:07.019
and you're getting your foot down on the ground.

0:02:07.379,0:02:07.580
All right,

0:02:07.660,0:02:08.970
so I'm gonna walk with it,

0:02:08.979,0:02:10.839
but it's basically pop it down,

0:02:11.100,0:02:11.699
pop it down.

0:02:11.779,0:02:13.169
So, from the front it looks like this,

0:02:13.380,0:02:14.250
pop down,

0:02:14.539,0:02:15.339
pop down,

0:02:15.460,0:02:16.100
OK?

0:02:16.139,0:02:17.110
And dynamically,

0:02:17.350,0:02:17.789
pop,

0:02:17.940,0:02:18.449
pop,

0:02:18.639,0:02:19.089
pop,

0:02:19.179,0:02:19.649
pop,

0:02:19.860,0:02:20.320
pop,

0:02:20.460,0:02:21.130
like that.

0:02:21.460,0:02:21.970
OK.

0:02:22.500,0:02:23.369
See what you got.

0:02:27.330,0:02:27.779
Good.

0:02:29.050,0:02:29.929
Very good guys,

0:02:30.089,0:02:30.729
very good.

0:02:31.839,0:02:32.080
All right,

0:02:32.160,0:02:35.360
and the more you emphasize the pop in the front,

0:02:35.479,0:02:37.070
the higher the knee will come over.

0:02:37.240,0:02:39.600
And that's the most advanced level that you want is you want

0:02:39.600,0:02:43.279
that nice pop in the front there with the thigh coming around

0:02:43.559,0:02:44.440
parallel to the ground.

0:02:44.600,0:02:45.750
See what you guys have got.

0:02:48.979,0:02:49.750
Nice.

0:02:51.080,0:02:51.910
Oops.

0:02:52.679,0:02:53.679
Very good though,

0:02:53.800,0:02:54.830
exceptional.

0:02:55.279,0:02:55.479
All right,

0:02:55.520,0:02:58.470
let's do one more facing the same way again and going back

0:02:58.679,0:02:59.360
and then we're done. (MUSIC)