Off The Field

Fixing a squat in under 60 seconds.

Build the base..

Most athletes don’t have a “strength” issue — they have a centre-of-mass issue.
Too much weight forward, breaking at the knees first, dumping into the quads… and suddenly the hamstrings aren’t doing any real eccentric or deceleration work. That’s how athletes end up quad dominant without even noticing.

A few simple cues cleaned it up instantly:
• Hips back so COM stays over mid-foot
• Delay the knee break to actually load the hamstrings
• Control the descent instead of collapsing into it
• Ribs + pelvis stacked to keep the system balanced

This is just one tiny piece of our pre-screening from today with , but it tells you a lot about an athlete’s motor control and how well they understand their own biomechanics. Some great improvements here in such a small period of time.

🔑 Key takeaways:
• Quad dominance usually starts with poor COM management
• Hamstrings need eccentric load to protect you in decel
• Knee-first = compensation, not “your squat style”
• Clean patterns = better performance, better transfer