Second Position

Question 1

What is the footwork Second Position in order?

Answer 1

1. Parallel
2. Laterally Rotated
3. Medially Rotated

Question 2

How many spring in Second Position?

Answer 2

3-4 spring

Question 3

How many repetitions in Seçond Position?

Answer 3

10-12 repetitions

Question 4

What is the Second Position breathing pattern?

Answer 4

Inhale - to prepare
Exhale - to press the carriage out
Inhale - to return

Question 5

Starting Position

• Heels on footbar, ankle dorsiflexed.
• Legs parallel and abducted, hip distance apart

Answer 5

Parallel

Question 6

Starting Position:

• heels as wide as possible on footbar, ankles dorsiflexed.
• legs laterally rotated.
• knees flexed and pointing over center of feet.

Answer 6

Laterally Rotated

Question 7

Starting Position :

• heels on bar, abducted slightly wider than hip-distance apart.
• legs medially rotated, knees flexed and touching.

Answer 7

Medially Rotated

Question 8

Second Position Modification

Answer 8

1. Alternate Breath - inhale to press/exhale to return
2. Small Range Pulse
3. End Range Pulse - press all the way out and return slightly.
4. Flex Band Exercise (1&3 exercise) - tied around thigh to maintain activation of hip abductors

Question 9

ESSSENCE : Second Position

Answer 9

*Transverse Abdominis - to compress abdomen & stabilize limbo-pelvic region.

*Deep Pelvic Floor - to aid firing transversus

*Obliques - to prevent spinal extension

*Obliques and Multifidus - to prevent rotation

• Vastus Medialis & Lateralis - working to tract patella properly

Question 10

Target Muscle : Second Position

Answer 10

Concentric - Quadraceps & Hip Extensors
Eccentric (return)
Vastus Medialis & Lateralis

Question 11

Second Position Stability

Answer 11

Torso
Leg Alignment
Knees pouting over center of feet
Ankle not rolling in or out

Question 12

Second Position Mobility

Answer 12

Hip
Knee extension & flexion