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Lesson 27:
10.3 Explaining the Water Bag Sling Activation
Equipment & Setup
Use a water bag weighing approximately 16–25 pounds.
When filling the bag, leave enough space for the water to shift and move inside. This movement is intentional—the shifting fluid creates instability during the run.
Purpose
The goal of this exercise is to challenge the body’s stability systems. The instability caused by the water activates both the spiral sling and lateral sling, improving neuromuscular control and overriding inefficient compensation patterns. This enhances overall stability, which is critical for athletic performance.
Instructions
Pick up the water bag securely.
Run at 60–80% effort. A slower jog is acceptable if needed—just extend the duration slightly.
Each effort should last about 4–5 seconds, which is enough to stimulate the body’s stability mechanisms.
Perform the drill over a distance of about 15 meters.
Focus on maintaining control while the water shifts, allowing your body to adapt to the instability.
Key Coaching Point
This drill is not about speed—it is about creating an unstable environment that forces the brain and body to work together. Over time, athletes develop optimal dynamic stability, giving them an edge in sport-specific movements.
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