The training has a basis, an understanding of the body and its functioning, images that further performance. Understand the issues, and you can do anything. This is the core of useful cross-training. Yes, Grasshopper!

Objective:
1. injury prevention (this requires strength, flexibility and full-body engagement of all motions)
2. quickness (fully commited to the movement, tension-free)
3. clarity (no distraction, one mind, one direction)
Body:
1. eyes (track at all times. As the umpires say “Eye ever-lastingly on the ball”
2. weight (commited to the target, initiated from the hips)
3. head (aligned with the spine, follow the eye’s focus)
4. hips (start and finish with the hips. Initate all, finish all)
5. wrists (the final delivery, and initiating the finish)
Image:
1. weight shift (always to the target, always moderate, always from the hips, and always present)
2. alignment (move from the hips, the rest of the body aligned with the movement)
3. spine axis (move in waves, whip-like, returning to the core axis as the base)
4. focus (extend, extend, extend)
5. energy, internal AND external (project your hips through the target, extending your energy, follow through with the rest of the body)
Respond:
1. velocity (track and respond. Don’t get caught guessing DURING the event. Guess ahead if that’s your way, but execute fully commited)
2. location (hips, and weight commited to the target. Respond to events from a commited base)
3. situation (know the situation and your role in it.