Three Points of Contact – The Foot Tripod
With Adam Garred
When learning and performing corrective and strength exercises, it is easy to get lost in all the technical points and cues that you can be told. If we are looking at lower limb exercises in particular, you could hear people tell you to pull your knee out, push your knee in, keep your hips back, bring your knee forward, keep your pelvis square and the list goes on. None of this is wrong but everyone is different and can have varying deficiencies when trying to execute a movement. This means the same cues won’t work for everyone and lots of cues will confuse even the best of us.
Therefore, it is integral that we simplify this and use cues that give maximal results while being easy to execute. Cueing the “Three points of Contact” of the foot is one of these strategies that can be used across numerous exercises.
In order to demonstrate the effectiveness of this cue, I will use the Banded Scooter as an example that we highlighted in one of our Monday Movement videos seen at the end of the page. As identified, one of the main aims of this drill is to promote and improve lower limb control in particular, minimise knee valgus (knee dropping in). When performing this exercise I would cue the client to try and maintain even weight through all “Three points of contact” (pictured below). This will ensure weight is distributed evenly between the front and back of the foot and the medial and lateral aspects of the foot in turn, ensuring the following characteristics: