Crab

CRAB MOVE ANALYSIS (Slalom OS V4.1 "Mentor")

0. PREREQUISITES

• Mandatory Skills: Mastery of Basic Spread Eagle (C-Tier), Backward Crossovers (C-Tier), and Hip Openers for flexibility

• Physical Readiness: Excellent hip flexibility (90°+ abduction), strong adductor muscles, confident backward skating ability

• Safety Check: Proper hip and groin warm-up essential; move requires extreme hip opening

• Why: Without the spread eagle foundation, skaters lack the stance width control. Without hip flexibility, attempting the crab position risks groin strain. Backward competency is crucial for controlled entry/exit.

1. MOVE DEFINITION

Classification: B-Tier Flexibility & Control Trick
Primary Physical Demand: Hip Flexibility, Edge Control, Core Stability
Core Definition: A dynamic move where the skater travels backward in an extremely wide, low stance with toes pointed outward, resembling a crab's walk. The core challenge is maintaining stability and flow while the hips are maximally opened under locomotion.
Biomechanical Key: Sustained hip external rotation, controlled weight transfer in maximum abduction, and upper-body counter-balance.

2. TECHNICAL EXECUTION (The "How-To")

Phase 1: The Backward Entry

• Generate backward momentum using crossovers or backward swizzles

• Gradually widen stance while maintaining backward motion

• Begin rotating hips outward into the preparation position

Phase 2: The Crab Engagement

• Drop into a deep knee bend (90°+ flexion)

• Rotate hips fully outward to achieve maximum comfortable abduction

• Distribute weight evenly between both feet

• Keep torso upright and core engaged for stability

Phase 3: The Crab "Walk"

• Push through inside edges to maintain backward momentum

• Use small, controlled steps rather than long strides

• Maintain a low center of gravity throughout movement

• Keep your head up and look backward over your shoulder

Phase 4: Recovery & Exit

• Gradually narrow stance while rising up

• Transfer weight to the dominant side for control

• Transition to standard backward skating position

3. GEAR IMPACT

4. COACHING PROGRESSIONS

Error-Specific Drills:

• Problem: Inadequate hip opening

  • Drill: Off-skate flexibility work: butterfly stretches, frog pose, hip rotations

• Problem: Loss of backward momentum

  • Drill: Wall-supported crab practice: maintain position while pushing against the wall

• Problem: Upper body leaning too far forward

  • Drill: Overhead reach practice: maintain crab while reaching skyward to align torso

Progression Sequence:

1. Stationary crab holds (30 seconds)

2. Assisted crab walks (wall support)

3. Short-distance crab travel (3-5 meters)

4. Full-distance crab with speed control

5. Crab integrations into routines

5. COMBO PATHWAYS

Combo 1: Flexibility Series
Pathway: Spread Eagle → Crab → Backward Crossovers

• WSSF Reference: Rule 6.2c - Awards points for demonstrated flexibility transitions

Combo 2: Direction Flow
Pathway: Crab → 180° Mohawk → Forward Stride

• Transition: Use crab's backward momentum to flow into forward motion

• WSSF Reference: Demonstrates advanced directional control

6. PHYSICS & SAFETY

Pre-Hab Protocol:

• Dynamic hip openers (3x10 leg swings)

• Adductor strengthening (3x15 sumo squats)

• Core stability exercises (3x30s plank variations)

Risk Mitigation:

• Groin strain from overextension

• Knee stress from improper alignment

• Falls due to loss of backward visual awareness

Safety Gear: Knee pads recommended during the learning phase; wrist guards for fall protection

7. MASTERY METRICS

Competition Readiness Checklist:

• Maintains crab position for 10+ seconds while stationary

• Travels 10+ meters backward in crab position

• Demonstrates smooth transitions into/out of crab

• Shows controlled speed modulation

• Maintains consistent stance width throughout

8. PRO TIP

"From Coach Maria: "Think 'wide and proud' - chest up, hips low. The crab is about showing your flexibility, not hiding in a ball. The more you open your chest, the more stable your hip position becomes."

9. ENVIRONMENTAL INTEL

VISUAL RESOURCES