Part 1: Warm-Up (~7 min)
- 5 min light cardio (jumping jacks, jump rope)
- Shoulder circles + wrist rolls
- 3–5 easy climbs (1–2 grades below flash level)
- Optional: 1 movement drill like ‘quiet feet’ or ‘straight arms’
Part 2: Focused Training (20–25 min)
For bouldering sessions: complete this drill on 2–4 problems.
For rope sessions: 2–3 routes is typically a good target.
Corks and Pennies
Trains exactness by challenging you to avoid displacing small objects from footholds.
Quiet Feet
Focuses on silent, precise foot placements to build awareness and control with each step.
Foothold Stare
Reinforces deliberate placement by requiring you to visually confirm each foothold as you use it.
Part 3: Apply What You Trained (~16 min)
After completing the drills, let’s test your skills:
- Review what was practiced—intentional, silent, and precise footwork.
- Identify 2–3 gym routes you can complete in 2–3 tries.
- Focus on applying the key skills from the drills: quiet steps, accurate placements, and mindful attention to each foothold.
- Seek a variety of features—volumes, crimps, overhangs, and slabs—to challenge application of the skills in different contexts.
Part 4: Cool Down (4–5 min) — Don’t Skip This
Wind down your session to boost recovery and lock in what you learned:
- Light Movement – Do 1–2 very easy climbs, focusing on smooth, relaxed movement.
- Mobility & Release – Spend 2–3 minutes stretching or foam rolling your forearms, shoulders, hips, and calves—wherever you feel the most fatigue.
- Reflect & Log – Take a moment to note: Which drill felt the most natural? Where did you struggle? What would you try differently?
