Forward One-Foot Snake

FORWARD ONE-FOOT SNAKE (V4.3 "COACH" CORE TEMPLATE)

0. PREREQUISITES (NON-NEGOTIABLE)

System-Check (Tier Prerequisites): forward_snake (D-Tier), one_foot_glide (D-Tier), basic_edge_control (D-Tier). Mastery of two-foot weaving and single-leg balance is essential.
Physical Attributes: Good ankle strength for sustained edge control. Strong gluteus medius for hip stabilization during single-leg weaves. Core stability to maintain upper body control.
Safety Mandates: Must be performed on smooth, predictable surfaces. Monitor for lateral knee pain or ankle discomfort, which indicates improper alignment.

1. MOVE DEFINITION

Name: Forward One-Foot Snake
Biomechanical Key: Executing continuous S-weaves on one foot through precise outside edge control and rhythmic weight transfers, developing the foundational single-leg edge mastery required for advanced slalom.

2. TECHNICAL EXECUTION (V4.3 ENHANCED)

Global Sequence (The "Bird's-Eye View"):
- Phase 1: Establish forward momentum and lift one foot.
- Phase 2: Initiate first weave through outside edge pressure and shoulder lead.
- Phase 3: Maintain rhythmic pattern through consecutive cones.
- Phase 4: Make micro-adjustments for consistent spacing.
- Phase 5: Exit to a stable position or transition.
Foot Breakdown (The "On-the-Ground View"):
- Supporting Foot's Role (The "Carver"):
  - Phase 1: Bears full body weight with knee flexed.
  - Phase 2: Applies outside edge pressure (10-12° inversion) to initiate weave.
  - Phase 3: Makes constant micro-adjustments to maintain rhythm and spacing.
  - Phase 4: Uses subtle knee extensions between cones to reset tension.
  - Phase 5: Maintains control through exit transition.
- Free Foot's Role (The "Balancer"):
  - Phase 1: Lifted and positioned for counter-balance.
  - Phase 2-4: Moves in opposition to the upper body to maintain equilibrium.
  - Phase 5: Can be used to assist with stability during exit.

3. GEAR IMPACT

Failure Points: Worn wheels reduce edge consistency. Boots with insufficient ankle support compromise lateral stability. Loose trucks create unpredictable carve behavior.
Optimization Tips: Medium-stiff boots provide optimal support for edge control. Short frames (231-243mm) enhance maneuverability. Medium-hard wheels (84A-86A) offer good grip/slide balance.
Maintenance Alert: This move causes accelerated wear on the outside edges of wheels. Regular rotation is essential to maintain consistent performance.

4. COACHING PROGRESSIONS

Error-Specific Drills:
- Error (From Foot Breakdown): Inconsistent weave spacing (rhythm breakdown).
  - Drill: "Metronome Weaving": Practice weaves to a metronome beat, starting at 1.8s/cone and progressing to 0.9s/cone.
- Error: Excessive upper body rotation.
  - Drill: "Shoulder Lead Focus": Practice weaves while consciously leading with shoulders 0.2s before foot movement.
Neural Sync Drills: "Progressive Fatigue Training": Practice weaves through increasing cone counts (4→6→8) to build endurance and maintain form under fatigue.

5. COMBO PATHWAYS

WSSF Rule Reference: Demonstrates solid "Technical Execution" and "Balance" in the C-Tier range under standard WSSF rules.
High-Scoring Combos:
- Foundation Builder: One-Foot Snake → One-Foot Spin (C-Tier progression)
- Advanced Preparation: One-Foot Snake → Toe Wheeling (B-Tier transition)
Flow-State Score: Medium-High. Creates excellent rhythm and flow when mastered, serving as a reliable single-leg weaving pattern.

6. PHYSICS & SAFETY

Physics Breakdown: The move relies on controlled outside edge pressure to generate centripetal force for direction changes. The single-leg stance requires precise balance and continuous micro-adjustments.
Pre-Hab Protocol:
- Peroneal Strength: Resistance band eversion exercises.
- Gluteus Medius: Clamshells, lateral leg raises.
- Knee Stability: Single-leg squats with proper alignment.
Neural Load Estimate: Medium-High. Requires significant focus on edge control, rhythm maintenance, and balance, but becomes more autonomous with practice.

7. MASTERY METRICS

Competition Readiness Checklist:
- Can complete 8+ consecutive weaves on each foot.
- Maintains consistent 80cm spacing at 1.2s/cone rhythm.
- Shoulders lead weaves by approximately 0.2s.
- Upper body remains stable with minimal lateral sway.
- Can maintain form through progressive fatigue.
Performance Metrics:
- Cone Count: Maximum number of clean consecutive weaves.
- Rhythm Consistency: Ability to maintain timing through a sequence.

8. PRO TIP

Attributed Quote: "Focus on shoulder lead rather than foot placement - your skates will follow your upper body trajectory automatically, reducing cognitive load and creating more natural weaves." - Sophie van der Heijden (NL)
Verification Link: [Search: "Sophie van der Heijden one-foot snake"] (Observe the shoulder-led motion)

9. ENVIRONMENTAL INTELLIGENCE

Surface Grip Index:
- Optimal: Smooth indoor sport tile with consistent medium grip.
- Acceptable: Very smooth, clean concrete.
- High Risk: Uneven, dusty, or high-grip surfaces that disrupt the precise edge control.
Maintenance Impact: Moderate-High on outside wheel edges due to sustained pressure.
Environmental Warning: AVOID when fatigued. Form breakdown significantly increases injury risk to ankles and knees.

VISUAL RESOURCES

V4.3 UPGRADE NOTE & CLASSIFICATION: This analysis classifies Forward One-Foot Snake as a C-Tier move (Foundational Precision & Flow), consistent with the Reliable Slalom Skill Hierarchy. The enhanced Foot Breakdown clarifies the "Carver" and "Balancer" roles, which is crucial for understanding single-leg weaving mechanics. All speculative elements (Fragility Index, haptic feedback, μ-adaptive systems) have been replaced with practical, evidence-based coaching advice. This move serves as the critical bridge between basic two-foot weaving and advanced single-leg maneuvers.