Ryan Ford

The standing pike test reveals the general mobility levels of your posterior chain (calves, hamstrings, glutes, & low back). Which level are you at (1-4)?
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For most stiff athletes, a better pike can help lead to higher performance and fewer injuries. Pike mobility directly benefits a variety of movement skills ranging from bar work & acro to horizontal jumping & landing.
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As you progress to a deeper pike, many of your tricks will feel stronger & smoother. The farther & straighter you can reach your legs in front of you during horizontal flight & landing, the more distance you will cover.
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Simply put, more range in your pike unlocks more range in your skills.
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How to measure:
1) Stand on flat ground with your feet together. For best results, go barefoot.
2) With straight/locked legs, hinge at your waist and reach your hands for the ground.
3) A good long-term goal for this test is to get your palms flat on the ground, behind your feet (level 4).
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Rating system:
→ Level 1: Can’t touch toes
→ Level 2: Can touch toes
→ Level 3: Can touch palms flat to ground, in front of feet
→ Level 4: Can touch palms flat to ground, behind feet
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Want to improve your pike? Browse 25+ training ideas, for free, in our pike mobility playlist on YouTube (link in bio) or message me about our remote training/programming options 🙏
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Soft vs. hard landings—what are the key differences?

Full blog post: https://parkouredu.org/soft-vs-hard-landings/?learn=11
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