all right YouTube AJ catzo from the Moto Academy here today is going to be the ultimate Refresh on how to do the attack position we're here at a track in Massachusetts and cars are going to be pulling in because the track is just about to open but that's okay we're going to one take this I'm going to run you through the checklist the exact way that I would teach class I've really I think was the one that developed this from the feet up to the head for a reason it's because it creates a quick checklist that you guys can form the new habits and do it in a way that is easy to remember I think that's the key uh and a big key to this is just having the patience to form the new habits be willing to ride at 50% perceived effort or slower while you're practicing each of these movements practice one thing at a time and give yourself the time to be able to make the change you might have to go slower for a week you might have to go slower for a month you might have to go slower for a year but once you get into the attack position that I really try to emphasize teach ride with myself it will change your life on the bike and what it will do is it will create that foundation and lay that foundation for any two wheel riding that you're doing off-road Moto desert riding Super Cross doesn't matter and you'll be able to get faster and faster and faster and faster and faster and faster forever but we've got to start here all right first things first is the footwork three things we want to remember with our feet first of all we're on the balls of our feet a lot of us are guilty riding on the flat part of our feet with our toes out that eliminates any ankle suspension travel that you you would have and it points your toes out which means your no knees will go out that's bad so balls of your feet that's first thing to remember with the feet second thing we want them all the way tight up against the frame there should never be space in between the toebox of your boot and the frame of the bike what I like to do is just a little just test whack it up against the frame make sure they're wedged nice and tight third thing you want to do with your foot is sink the heel down below the foot Peg so yes we are standing on the balls of our feet on the foot Peg but the weight for the most part is into our heels super important and that's probably the one thing with the footwork that might feel the most awkward and uncomfortable for you guys what you'll notice too is as I work up each movement in each body position leads to the next so once I drop my heels that will bring my knees where they belong so you really want your knees stacked on top of your feet the same way if I was doing a deadlift at the gym check this out it's the exact same movement if I were to put my hands on the bars exactly the same that can only happen when that pressure is down into the heels you don't want to be doing a calf raise like this so we've got knees stacked on top of feet when you look down you should be able to see the entire top of your foot Peg and your boot if you look down you see a bunch of kneecap means our knees are driven too far to the front another obvious way is that if you have your hands off the bars when we're sitting here on the stand which by the way this is how we should do this checklist at first so you guys can get comfortable just do it with me in this video bring the knees in front of the shrouds with your hands off and you're going to feel all that weight go to your quads your knees and your shins it's going to be super obvious sink the heel down do it the right way get into that position a little bit we immediately feel the stretch in your calves hamstrings and that weight drop into your butt that's correct that's what we want if you have ribs on your seat which I do you can use those ribs as kind of a Telltale sign okay I'm in the right spot or I'm not so for me I'm right in between first and second rib on my seat It's always important to have those little um cues so we've got the feet in the right spot we got the knees in the right spot moving up from there again do this with me in real time we want our butt off the back of the bike the big thing here is the importance of the angle of your hips this is called an anterior pelvic tilt as opposed to the wrong way of doing it which is a posterior pelvic tilt where your butt will tuck under and it will roll your back another visual I like to create is that I just pretend that you know you're a dog and somebody grabbed you by a tail and Yanks your tail out from behind you versus the dog that's kind of running around scared with its tail tucked in between its legs the importance here is that when we do it correctly in the anterior pelvic tilt it disconnects from the waist your lower body can move completely separate and you can practice this as well don't tip off your stand but you can let that bike work completely under you without your head or your chest moving so so important as soon as we turtle shell and go butt tucked under what you guys will notice is now that movement is a shoulder roll it's a chest roll it's a head roll your whole body is now now along for the ride so imagine hitting breaking bumps kickers on jump faces Landing a little bit sideways cross rding sand mud anything that's considered Technical and if you can't let that lower body do the work here you're going to be along for the ride when we're like this ultimately it's the most dangerous thing you can do but it all starts with the feet and the knees you get those right this will start to feel more natural the feet and the knees are wrong that butt tuck that turtle shell is going to start to feel a little bit more natural the Moto Academy 2.0 app is now available this is an allnew platform to take your learning in the Moto Academy Community to the absolute Next Level go to the Moto academy.com join our online community today for all of your training Fitness mental coaching Community Building anything to Wheels the Moto academy.com is going to be your spot see you guys there hopefully that makes sense moving up from there that lower body is keeping the weight back which means our upper body should be keeping the weight to the front I always say you should be able to read your front number plate when you're standing up if you can't read your front number plate when you're standing even when I'm here means our head is too far back so while keeping the knees back drive that head forward you're going to feel that stretch in your hamstrings and calves make sure you can read that front number plate keep your chin up cuz we're looking ahead and this is our attack position it's quite simple but what I will say is that it's a stretched out position that lower body keeps the weight really far back upper body keeps the weight forward so you guys might have to work on the flexibility a bit the best way to do that is to write down on a piece of paper right now now foundation training when this video ends type in on YouTube foundation training watch the 12-minute video from Eric Goodman I'm not even associated with him in any way but it's the perfect workout without weights to be able to improve your Motocross attack position or if you want something really in depth and Hands-On go to the Moto academy.com we have a fitness Moto Fitness course in inside of the app as well I should probably plug my own thing instead of somebody else that's neither here nor there okay so next thing I want to talk about is hand position and we have plenty of videos on going in depth in this but what we want to do is change from holding up against the grip Donuts to really creating that diamond grip and that triangle grip on The Handlebar is to open the elbows up if you watch my elbows this is a strong position and this how most people ride is weak strong weak and those elbows are going up by me holding the bars here as opposed to me holding the bars here it's the same way my toes being tight will drive my knees tight where if my toes are out my knees will drive out so always think of it that way once you get into the attack position you have to start by learning it in a static way so doing it on the stand is a good way to be able to practice this muscle memory then it's a matter of timing your acceleration attack position and your deceleration and your breaking attack position so I'll just talk about about that very briefly again we have countless videos diving deep on every single thing I'm talking about in this video I just want to make this a quick attack position howto so accelerating we're keeping the knees back hinging at the hips and we're going to drive forward with the head holy cow you talk about feeling tight your muscles are going to feel tight when you do this legs almost to full extension head forward still trying to keep those knees back this is when we accelerate this is also the position I would take off on a jump the acceleration attack position now if we're going to break I'm going to bend at the knee I'm going to drop nice and low keep in mind I can still read my front number plate my knees still stay nice and tight I'm not sinking them forward just dropping my butt as if I were doing a deadlift and I'm dropping my chest this is my breaking position believe it or not I'm not leaning back when I break I'm just dropping nice and low and then if I'm absorbing jumps it's as simple as moving vertically up and down and avoiding the forward and back slide so once you learn this the key to riding you'll be able to utilize it like I said in off-road desert Moto Supercross any type of two wheels mastering this position will take you forever in your riding career if you guys have any questions you want to message me oneon-one as well as our other Moto Academy coaches go to the Moto academy.com sign up for a tour date all over the world or join our online community again you can find that at the Moto academy.com okay to oh [Music]