IBBC BBI/BBS Technique Performance Evaluation
Part 2 – Physical Execution Assessment
This part of the evaluation is the observation of the student’s ability to demonstrate proper technique for the key signature movements with the Bulgarian Bag. If the student can demonstrate technical proficiently with the following movements, then the student must have a clear understanding of how to manipulate and control some of the exercise variables needed to perform the movement correctly. With this understand the student is in a better position to effectively teach and coach others with proper technique and know why the movement is performed in a given fashion.
The movements are the Spin, the Power Snatch and the Arm Throw. These core movements really demonstrate the unique value of the Bulgarian Bag and are the foundational movements of most Bulgarian Bag exercise programs. The following points of performance will be observed for each movement and each will be graded with a competent or non-competent result. A competent is worth 1 point and non-competent 0 points. A score of 85% is needed to successfully pass (but instructor still has authority to not pass if technique is in question even though enough points we acquired).
Spin:
- Demonstrate proper foot position and the ability to use the feet to establish stable base of support
- Proper bag and elbow position overhead
- Ability to conduct movement in smooth and rhythmical fashion
- Demonstrate proper lateral movement with each repetition
- Demonstrate proper breathing patterns
Power Snatch:
- Demonstrate proper foot position and the ability to “root” into the ground
- Demonstrate the ability to perform movement with proper stress on the posterior chain.
- Maintain head in correct aspect ratio
- Dissipate vecteral force in bottom position by having proper arm and back alignment
- Demonstrate ability to decelerate load when brought overhead with superficial front line
- Have BB decelerate and stop in correct position on upper back
- Demonstrate proper breathing patterns
Arm Throw:
- Demonstrate the ability to maintain proper starting position
- Understand the movement pattern and how to break the inertial moment with the core musculature
- Demonstrate proper arm and bag position while on back
- Demonstrate the ability to use the “Pendulum Effect” to efficiently load and unload the body while performing the movement
- Demonstrate proper degree of lateral Lungeing movement with each repetition
- Demonstrate proper breathing patterns