More CAPs

Drill CAPs by isolating each quadrant and direction, building clean extension-to-antispin relationships before chasing speed. Nick Woolsey has you cycle single-poi CAPs at bottom, front, top, and behind, then mirror the work on both hands so you can reliably place the pattern anywhere in space.

From there you combine hands into two-poi CAPs, exploring timing contrasts such as split-time opposites with same-time arm pathways. Use these combinations as transitions between extensions, pedals, and flower entries, while staying aware of shoulder strain in the behind quadrant.