Lecture Notes: Attack Position in Motocross

Introduction

• Presenter: AJ Catzo from the Moto Academy
• Location: Track in Massachusetts
• Objective: Refresh on how to perform the attack position in motocross.
• Key Concept: Establish new habits for improved riding technique.

Forming New Habits

• Perform movements at 50% perceived effort or slower.
• Practice one element at a time.
• Changes may require slowing down practice for an extended period (week, month, or year).
• Proper attack position enhances performance across various riding styles (off-road, Moto, desert riding, Supercross).

Footwork

• Balls of Feet: Stand on the balls of your feet to avoid flat-footed riding.
• Tight to Frame: Keep feet tight against the bike’s frame to prevent space.
• Sink Heel: Heel should be below the foot peg; weight should be on heels.
  • Avoid calf raises to ensure knees stack over feet properly.

Knee Position

• Knees should be stacked on top of feet.
• Ensure you can see the top of your foot peg and boot when looking down.
• Avoid driving knees forward.

Body Positioning

• Butt Position: Off the back of the bike with anterior pelvic tilt (avoid posterior tilt).
  • Visualize a dog with a tail out versus tucked under.
• Lower body should move independently from the upper body.

Upper Body Position

• Head should be forward, aligning with the front number plate.
• Stretch is required in hamstrings and calves.
• Chin up to maintain focus ahead.

Flexibility and Practice

• Work on flexibility to maintain the stretched attack position.
• Recommended resource: Foundation Training by Eric Goodman (YouTube video).
• Moto Academy Fitness course available online.

Hand Position

• Grip: Use a diamond or triangle grip on handlebars to open elbows.
  • Strong position: elbows up and out.
  • Weak position: elbows down and in.

Practicing Static and Dynamic Attack Position

• Static Practice: Perform on the stand to build muscle memory.
• Dynamic Practice:
  • Acceleration: Keep knees back, hinge at hips, head forward.
  • Deceleration/Braking: Bend knees, drop low, chest down.
  • Jump Absorption: Move vertically, avoiding forward/back sliding.

Conclusion

• Mastering attack position benefits all types of two-wheel riding.
• For more information, join Moto Academy community at themotoacademy.com

Additional Resources

• Contact: Message AJ Catzo or other Moto Academy coaches via the Moto Academy platform.
• Join: Tours and community events available worldwide.
• Website: The Moto Academy