'Bipedal' locomotion: foundational patterns & conditioning
THE WHAT:
The practice of ‘bipedal-locomotion’ is most generally concerned with movement through space, on two legs. Beyond the gradations between walking and running, however, the legs have the potential to move in more “complex” ways than this alone, opening up a subject of practice in which a vocabulary of foundational patterns can be developed. This progressive process of exposure & gradual “complexification” may initially require the learning of basic “static” forms (i.e. perhaps moving IN space, but not THROUGH space), such as the fundamental ‘Dragon’ squat, the ’90-90’, ‘Low-gait squat’ forms and certain ‘Low-gait’ structures & principles. Further to contributing to baseline-capacities such as strength, mobility, and conditioning (in the sense of “accustoming” to the varying loads & ranges of the positions), this practice also cultivates “softer” qualities such as sensitivity to the body’s weight & centre of mass, balance, proprioception, kinaesthetic & structural awareness, and a basic understanding of movement-trajectories (i.e. the natural directions in which the body wants to move and which make sound “movement sense”).
THE CONCEPT OF ‘LEVELS IN SPACE’:
This work is framed rather succinctly by determining “levels in space” which can ultimately be transitioned through & between, taking the body from standing to a floor-contact, sitting position. From STANDING, then, forms are presented which facilitate entering the floor reaching toward the back, i.e. through the ‘Sissy squat’, and to the front in various front-folded patterns, such as the conditioning ‘Inch-worm’, the elastic ‘Ostrich-walk’, or the, albeit strictly QUADrupedal, ‘AT-AT’ walker. On the physical layer, investment in these contexts develops the capacities & movement-qualities of the anterior & posterior-chains further to the patterns themselves, offering potential to place such practice justifiably within a practice of ‘Lower-body complexity’, as much as a dedicated ‘Locomotion’ or wider ‘Floor-communication’ practice. Indeed, this can be a great way to increase frequency of practice for these fundamental forms, e.g. placing them as ‘Prehabilitation & prep’ or ‘Auxiliary & finishing’ contexts to a lower-body or even mobility-development oriented session, or simply in these places as introductory exposure for the practitioner who has yet to fully formulate a dedicated ‘Floor-communication’ program.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1_WmE5VXFEMXwi30fyx9_LFXN-RmropJo/view?usp=drive_link
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The Inch Worm
THE WHAT:
A conditioning locomotion pattern innately developing the range of the ankles in dorsiflexion (this comes from the intention working through a maximal extension & flexion each step which both loads in a stretched position, as well as strengthens through the concentric range), front-fold... -
The 'Ostrich Walk'
THE WHAT & HOW:
A dynamic, ballistic locomotion pattern which develops the elasticity of the posterior-chain, further to range in front-folding & active compression (when executed with this intent, i.e. active PULLING of the top of the head toward the floor).Practitioners should be mindful - wh...
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The Duck Walk
THE WHAT:
A progressively-extending locomotion context developing mobility, joint-integrity, and patterning of the general squat form in motion. In its most basic intent, the practice is of placing ever further-reaching bases of support (the foot), and then TRANSFERRING the weight of the body – “... -
Travelling 'squat-bounce'
THE WHAT:
A simple & accessible squat context which expresses & develops the elasticity of the lower-body articulations and their intrinsic connection to the upper-body. As it travels through space it is fundamentally a LOCOMOTION-conditioning context, although, as a pattern in and of itself, it ... -
The fundamental 'Dragon-Squat'
THE WHAT & HOW:
A static form whose investment begins by developing mobility capacities and conditioning in the lower-body, but ultimately serves as a fundamental 'zero point' through which to transition in bipedal locomotive practice.LEARN MORE (subscriber-only):
https://drive.google.com/file... -
'Open-hip knee-kiss' & Elevated 'Toe-rocking'
THE WHAT:
Here the concept of an 'open-hip' (i.e. hip-extension) initiated from the squat position is explored in both unilateral ('Knee-kiss') and bilateral ('Toe-rock') contexts. From a capacity-development perspective, the toes are exposed to loading in their maximally extended position, and w... -
'Low-gait' Squat (LGS) development
THE WHAT:
'Low-gait': the bipedal world between standing and floor-entrance. These drills focus on the "deepest" range from which floor-entrance is most accessible - if the experience and mobility capacities are available. Whilst consistent practice of these drills will help DEVELOP those ranges,... -
FS (front-side) LG (low-gait) spin
THE WHAT:
A charming little bipedal context for maneuvering and locomoting through space, the 'Low-gait spin' (front-side) is ultimately a progressive, rotational pivot performed on the BALL of the foot. Notice that the most significant challenges here is related to BALANCE. In working on this, t... -
‘Corta-capim’ transition (internal circle)
THE WHAT:
In translation “cutting the grass” - a basic momentum-generating squat pattern which, when integrated within locomotion & 'groundwork' contexts as a transition, also transmits kinetic energy from the previous movement into the rotational swing of the leg.From here it can either dull o...
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The 'Fisherman squat'
THE WHAT:
The 'fisherman squat' is a fundamental 'zero-point' providing high transitional movement potential through & between the worlds of standing, kneeling, sitting, and floor-contact. It is also a common departure & arrival position for dynamic floor-contact movements, such as rolling, and i... -
The Fundamental ’90-90’ (static patterns)
THE WHAT:
The ’90-90’ is essentially a common floor-seated position in which the bodyweight is shifted more unilaterally into one side of the hips, the shins forming a more-or-less square form at a 90-degrees angle.When available, it serves as a fundamental ‘zero-point’ through which high trans...
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The 'Travelling A & B'
THE WHAT & HOW:
The 'Travelling A & B' makes use of experience built with static '90-90' variations & transitions, connecting them in cyclical patterns to take the body locomoting through space in floor-contact. As such, they play between the worlds of seated (floor-contact) and kneeling, the lat... -
Basic 'low-gait' sequence
THE WHAT & HOW:
A developmental sequence (increasing 'counts') to accustom & condition to the ranges of bipedally abducted 'low-gait', the world between standing, and floor-entrance.As a range commonly avoided simply because of its discomfort, making it more familiar (i.e. patterning, developin...
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The 'Horse Walk'
THE WHAT:
A locomotion conditioning pattern taking the fundamental, static 'Horse-stance' into travelling through space. Its practice both “maps” as well as serves for, strength, conditioning, & mobility-development of the 'low-gait' position, as well as an understanding of efficient “weight-shi... -
'Proofing' of Low-gait Position
'Proofing' of Low-gait Position
Check & priming of the joints & articulationsTHE WHAT:
Proofing of low-gait using visualisations and the concept of weight-shifting through levels to structure. Explore what is available to you currently, not where you expect or want yourself to be. Get to know y... -
Low-gait locomotion: 'Travelling Pu-Bu' & 'Pass'
THE WHAT:
Two basic low-gait patterns incorporating the 'pu-bu/drop-stance' position. It should be performed with great deliberation & awareness toward weight-shifting (the movement of your centre of mass through space over your 2x bases of support, your legs), and a desire for quality (i.e. know... -
The ‘AT-AT walker’
THE WHAT:
A "high-gait" quadrupedal locomotion pattern inspired by the giant machine ‘AT-AT's’ of the Star Wars universe. Whilst restrictions in posterior-chain mobility can be the main challenge in adhering to the one and only rule in this context, keeping the backside as HIGH as possible throug...
