Table Of ContentECONOMYO F MOTION
FORT HES HOOTINSGP ORTS
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ByK:i Btuas se
Copyright © 2019 by Kita Busse
ISBN-13: 978-1-09-241567-5
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted In any form or by any means,
including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the
author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by
copyright law. Contact the author by emailing: [email protected].
In handling a firearm, you are responsible for you own safety and the safety of those around
you. Please follow and respect firearm safety rules at all times. The author of this book is
not responsible for your safety, and you are taking the risk upon yourself that comes along
with handling a firearm. The following is a good example of firearm safety from Jeff
Cooper's Four Rules (Morrison & Cooper, 1991):
1. All guns are always loaded.
2. Never let the muzzle cover anything you are not willing to destroy.
3. Keep your finger off the trigger until your sights are on the target.
4. Be sure of your target and what is beyond it.
Table of Contents
Acknowledgments
Foreword iii
Introduction V
Chapter 1: Movement in the 3rd Dimension 2
Chapter 2: Energy Leaks 24
Chapter 3: Grip Training 35
Chapter 4: Resistance Training for Explosive Movement 46
Chapter 5: The Quiet Eye 64
Chapter 6: Resistance Training for Transitions 81
Chapter 7: Explosive Movement 105
Chapter 8: Accelerating and Decelerating Steps/Moving Around Obstacles 159
Chapter 9: Leaving/Entering a Position 173
Chapter 10: Perpetual Motion and Stage Planning 208
Chapter 11: Training Techniques 243
Conclusion 267
Drill Index 268
Contribution Index 269
Bibliography 270
ACKNOWLEDGMENTS
Contributions and Permissions: Maria Gushchina, Ljubisa Momcilovic, Jorge Ballesteros, Eduardo de Cobos
Abreu, Simon JJ Racaza, Dave Sevigny, Saul Kirsch, Scott Greene, Josh Froelich, Tim Yackley, Ron Avery,
Daan van Etten (thank you for also editing!), Paul Hagiantoniou, Hwansik Kim, Tim Herron, Brannon Le
Bouef, Craig Osborne, James DeLambert. A special thanks to all of you for sharing your expertise with
others through this book.
Cover Design: Jessica Hook
Front Cover Photo: Bee Silva Photography
Back Cover Photo: Candi Lee Photography
Photographs: Bee Silva Photography, Candi Lee Photography and Beyond Photography
Photography: See text for additional photo credits.
Diagrams: Kate Forner and Ryan McNamara
Inspiration: I have learned so much from watching great shooters, asking questions and testing my
theories on them. There would not be a movement book if it wasn't for a long list of them including but
not limited to the shooters listed above and also: Robin Sebo, Ben Stoeger, Mason Lane, Joel Park, Jared
Fox, Alexandre Berdat, Pavel Torgashov, Matt Hopkins, Max Leograndis, Edcel Gino, and many more.
Support: Thank you to the amazing companies who showed me support through the process of writing this
book!
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II
Foreword
If I had to describe Kita with only one word, it would be pioneer. I say this because she has identified a
training gap in the shooting sports industry and filled it with a wealth of knowledge through research and
development. She put in the time required to truly take a scientific approach to movement in the shooting
sports.
When I first met Kita, she was just embarking on her journey of becoming a world class movement coach.
After learning she was teaching classes related to her research on movement, I coordinated one at the
shooting range where I work and teach. Naturally, I was curious to see how her instruction could improve
my performance. I was amazed at the plethora of knowledge she taught me; always backing up her
instruction with cited research and proven results.
Shortly after attending her class, I developed what she likes to call "new girlfriend syndrome" for training.
Simply put, my drive and motivation to practice and better myself increased substantially. What kept that
motivation fueled was seeing seconds melt off my stage times. I know I'm not the only student in her class
to notice significantly improved results in movement.
After becoming more familiar with her practices, I started using portions of her curriculum with my own
students. To me it didn't make sense not to. As an instructor, I appreciated the way she could articulate
and adapt her curriculum to each student individually. Being able to recognize that each student learns a
different way and at a different pace is an amazing quality to have as a coach.
Another aspect of her class that caught my eye was her ability to diagnose a student's past injuries just by
observing their movement throughout a drill or stage. Having a background in assisting post-operative
patients in gaining back their movement is likely what helped her achieve this unique ability. I personally
suffer from a lower back injury and have always been afraid to explode out of position. She was able to
pick up on my injury right away and offer me advice on how to combat the issue. Kita's personal attention
and "outside of the box" approach to each student's individualized needs is exactly why she has become
the dedicated and successful coach that she is today.
Presently, Kita is an established coach in her respected field of movement and travels the world teaching
her class to shooters of all skill levels and disciplines. At this moment, you are about to start reading her
book, "Smart Move". I encourage you to approach this book with an open mind, but more importantly to
hold yourself accountable while practicing these new movements and drills. After taking her class twice
and reading her book, I can say without a doubt that I am still finding areas to improve on with my own
movement. This book will forever be in my range bag and I hope it finds its way into yours as well!
Kris R. Stover
Director of Training
Target Shooting Solutions
ll1
SMART MOVE: Economy of Motion for the Shooting Sports
Introduction
Since 2010, I have had an unusual opportunity to observe, analyze, research and test movement for the
shooting sports. I have years of experience in the medical field teaching proper body mechanics for injury
treatment and prevention. The application of biomechanics to competitive shooting was a natural
transition for me.
It started when I observed my first USPSA match in 2010. I noticed that the way the shooters were moving
was not the most efficient way to move their bodies, and a lot of time was being lost. Since time is such an
important factor in this game, it was confusing to me that they would be hopping, falling out of positions
only to get back in, and running backward.
I understood that the movement couldn't always be done in the most efficient way, simply because they
had a gun in their hands. After the match, I began to research, and tested a theory on a good shooter. I
found that standing up in position was adding approximately 1/lOth of a second for that particular shooter
to every position in a stage for every stage in a match. That could be half a second per field course!
The results were very exciting, and I was hooked. I not only studied the movement of top competitors, but
of top athletes across the board. I learned from watching the elite shooters compete, pouring over their
videos, and comparing their movements with those of various sports.
After continued research and development of movement techniques, I eventually began to travel around
the world teaching them in classes and to champions. I am not a top shooter; I am a movement coach.
However, I am a movement coach who also happens to shoot.
There are many elite competitive shooters who are excellent at what they do, but they may not have the
ability to put it into words in a way that others can relate to. As someone simply observing them, asking
questions and testing theories, I can help put what these athletes are already doing into words, and
confirm with them that it is, in fact, what is taking place. Playing is not coaching, as the saying goes. My
goal in this book is to give you the tools you need to diagnose your movement and become more efficient.
These observations that I had unusual opportunities to make, combined with my own experiences and
tests, have shaped the lessons in this book. Many great shooters have been very generous about sharing
their tips and tricks. My research always continues, and I am very grateful to the amazing shooters who
have contributed to my knowledge along the way.
This book is comprised of my observations and conclusions that I've drawn. The things we thought were
right yesterday, we may consider wrong today. I'm putting out what I've learned and what has helped
other people, and maybe it will work for you, maybe it won't. My goal is to give you tools and insights to
help you to be more efficient and get better results in the shooting sports. Have fun!
V
SMART MOVE: Economy of Motion for the Shooting Sports
Chapter1
MOVEMENT IN THE 3RD DIMENSION
Movement in the 3rd dimension sounds way cooler than it is. The 3rd dimension is typically where
extraneous movement takes place. This chapter talks about eliminating that extraneous movement and how
to be more efficient (Scheoenfeld, 2016).
Most shooters are very good at figuring out the most efficient movement in two dimensions. By two
dimensions, I mean looking at a stage diagram on a piece of paper and finding the best foot path. This can
also be done while finding the best foot path during a stage walk-through.
Shooters look at where they must go within a stage, and then where they can eliminate steps or consolidate
shooting positions. Let's try it on this stage diagram, where targets one and two are only visible from position
A, and targets three and four are only available from position B. When looking at this diagram, keep in mind
that it's an oversimplification ... don't overthink it.
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