Zigzag

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I hope this set-up can inspire your own pigeon practice: attach a band around your ankle and hold it with both hands. You might elevate your front hip with a block, then start upright, creating strong tension in the band between your back foot and your hands.

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Maintain this tension as you zigzag, leaning forward and rising up. In this dynamic movement, you will explore loaded flexibility. To come upright, you need to extend the back leg using a contraction from the front thigh muscles (concentric contraction), and as you lean forward, you move into the eccentric phase. The front leg pushes away from the ground to elevate the torso (concentric contraction), and as you lean forward, it performs an eccentric contraction. There is also interesting activity around the shoulder joint involving shoulder flexion.

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Explore the positioning of your front leg. As you lean forward and back, you'll be able to maintain balance over your contact points. Adjusting the width of your stance will help you navigate (dynamic) equilibrium. The front leg and foot should be positioned so that you can use them as a stable pushing surface.

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Let me know if you have any questions!

//Magnus Ringberg