Flip-flap
4 reps · advanced
The elastico: the outside of the right foot pushes the ball a little to the right, and in one movement the foot wraps round it and the inside snaps it back to the left. The ball barely leaves the foot. Then the left foot.
A size 5 football and your own bodyweight: no weights.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
4 reps (a rep is the whole move as shown): light touches, the ball kept close. Ball mastery is practised for touch, balance and coordination, never to failure, so this does not change with your limits.
Level: advanced. One round counts like light conditioning work: 95 legs points, 12 core points.
Adductors, gluteus medius, calves, quadriceps, obliques.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.