The superman position is one of simultaneous extension of the entire spine and legs. The entire spine and legs need to be able to extend but many people have a kink in their spine where the bend is excessive while other parts of the spine don’t extend very well. Ideally those kinks should be addressed before moving on to more advanced movements.
Once standing the two footed balance position has to be easily achieved in order to prevent falling. In order to get out of a chair this balance reaction is also necessary. Again, this has to be easily achieved before progressing to the more advanced movements.
Balancing on one leg follows balancing on two legs. As balance reactions improve, paradoxically, their impact on movements are minimized. It makes sense if you imagine someone skateboarding or skiing. The beginner always has the arms up balancing, but the more advanced ones are able to ski and skate most of the time without resorting to the extreme balance reactions.
When not balancing, the body moves in diagonals, and as soon as the diagonals are learned the sequential movements are learned. All good athletes move in a sort of wave. The sequential movement is a wave. Try to throw a baseball left handed then try to throw it right handed. If you’ve thrown a lot, you move in a wave when throwing with your strong hand, as opposed to your left hand in which the entire movement occurs at the same time which characterizes all bracing patterns.
Lower Body of Two Footed Jump, One Footed Jump, Tennis, Soccer Kick, Golf Swing, and Walking/Running
First try this movement.
All that matters for now is that you can extend with your hips, and then extend the lower part of your low back. If you are able to do that, try it on a diagonal which is what occurs with a soccer kick.
Rotational Extension: Soccer Kick
The running kick is similar to the soccer kick but slightly more advanced.