Temporal and structural coordination
THE WHAT:
These practices sit within temporal and structural coordination, involving movement contexts which both request and develop subtle and interconnected attributes of timing, rhythm, and coordinative organisation. Whether the body is moving through space alone or in interaction with an external object, effective temporal patterns must first be perceived, recognised, and internalised. Movement is then expressed in accordance with these patterns, requiring precise timing, anticipation, and the ability to act at the correct moments within continuous flow.
Within these contexts, coordination emerges as the ability to organise different parts of the body to work together smoothly, efficiently, and in integrated synergy. This is expressed as a continuously adapting structural relationship between limbs and segments, where the body must reorganise itself in real time while maintaining temporal continuity. Timing and structure are therefore not separate qualities, but interdependent aspects of a single coordinated system.
Practices such as ball bouncing, rope skipping, arm wave patterns, and hand or foot-based manipulation tasks all challenge this system by requiring stable timing frameworks alongside ongoing adjustments in body organisation. The practitioner must maintain rhythm and temporal consistency while simultaneously adapting how different parts of the body couple, decouple, and coordinate through space.
THE HOW:
Keep 1-2 temporal and structural coordination contexts in active focus at any one time, allowing for repeated exposure without fragmentation. These should be rotated periodically so that the system is exposed to different timing structures and coordination demands over time.
Practice can be performed in short focused intervals of 5–20 minutes, either as standalone coordination work or integrated into warm-ups. In longer sessions, multiple contexts can be alternated in sequence to increase variability, for example combining object-based timing tasks with locomotor or body-based coordination tasks.
Selection should emphasise variation in timing demands and coordination structure, rather than repetition of similar patterns, ensuring the system is continually required to reorganise rather than simply stabilise a single solution.
Progress is tracked through task-specific milestones, where increasing consistency, control, and adaptability under changing conditions indicate improved coordination capacity.
The core principle is the development of stable temporal organisation integrated with adaptable structural body coordination, allowing movement to remain continuous, efficient, and responsive under varying constraints.
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Ipsi & contra ball-bounce & stepping (coordination task)
THE WHAT:
This context develops coordination through the coupling of hand strikes with foot actions while tracking a continuously bouncing ball as an external reference. The main demand is the ability to organise upper and lower body actions into either linked or independent systems while maintai... -
Arm Coordinations 3: Integrating figure-8's & waves (sync & unsync)
THE WHAT:
Fundamental arm coordinations to be practiced until proficient. They represent patterns (8's, waves... circles, spirals, arcs...) which are found in all movement, although in themselves are nothing more than isolated patterns. By developing an embodied understanding of these patterns yo... -
Arm Coordinations 1: Synchronised patterns (8's & waves)
THE WHAT:
Fundamental arm coordinations to be practiced until proficient. They represent patterns (8's, waves... circles, spirals, arcs...) which are found in all movement, although in themselves are nothing more than isolated patterns. By developing an embodied understanding of these patterns yo... -
Arm Coordinations 2: UN-synchronised (UNsync) patterns (8's & waves)
THE WHAT:
Fundamental arm coordinations to be practiced until proficient. They represent patterns (8's, waves... circles, spirals, arcs...) which are found in all movement, although in themselves are nothing more than isolated patterns. By developing an embodied understanding of these patterns yo... -
5 Basic skipping patterns 1 (no rope)
THE WHAT:
Frames of practice to developing an understanding of 5 different fundamental skipping patterns and the physiological qualities which their practice can build. Further to the patterns themselves, practice lies in modulating tension, developing elasticity and a sensation of "lightness"" w... -
Basic skipping patterns 1 (with a rope)
THE WHAT:
Frames of practice to developing an understanding of some fundamental skipping patterns and the physiological qualities which their practice has the potential to bring. Further to the patterns themselves, practice lies in modulating tension, developing elasticity and a sensation of "lig... -
Rope skipping 2: moving in space
THE WHAT:
5 progressive contexts for consolidating movement through space and developing dexterity with the skipping rope. They include linear (forward/back, left/right) & circular patterns, as well as changing of stance to a staggered position for better emulation of fighting/athletic contexts.
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Basic rope-skipping 3: Additional patterns
THE WHAT:
4 additional patterns which include variations with the arms and skipping in reverse. Regardless, the basic 'unilateral weight-shift' remains the same.Resource contents:
0:05 - Double-side "whips"
MILESTONE: 60" unbroken skipping, increasing frequency of whips to 2 whips (1 each side)... -
Close-range Ball-dribbling
THE WHAT:
A fundamental context for exploring timing, rhythm, & hand-eye coordination as well as power-management (how hard to hit the ball), object manipulation and focus. Do not, however, expect that practicing this task alone will develop those aforementioned qualities in any significant or we... -
2x ball 2x hand dribbling
THE WHAT:
A context for developing timing, rhythm, & coordination with hands as well as judgement & power-management (bouncing ball).MILESTONES:
- 30" / 1min / 2mins unbroken bouncing in squat
- 30" / 1min / 2mins unbroken bouncing with 'level changing'
- 30" / 1min / 2mins unbroken bouncing mo... -
Tennis ball foot dribbling 1
THE WHAT & HOW:
Using a tennis ball to develop "soft" qualities such as rhythm, timing, & coordination of the feet. Although foot-eye coordination oriented, full-body coordination is also developed as structure & positioning are key to successful & rhythmical striking of the ball. Be mindful of t... -
Tennis ball foot dribbling 2
THE WHAT:
Using a tennis ball to develop rhythm, timing, & coordination of the feet. Although foot-oriented, full-body coordination is also affected as structure & positioning are key to successful & rhythmical striking of the ball. Be mindful of the tendency to 'block' the upper-body (holding te... -
Tennis-ball foot-dribbling 3
THE WHAT:
Using a tennis ball to develop rhythm, timing, & coordination of the feet. Although foot-oriented, full-body coordination is also affected as structure & positioning are key to successful & rhythmical striking of the ball. Be mindful of the tendency to 'block' the upper-body (holding te... -
Stick 'circle of the hand'
THE WHAT:
A charming object-manipulation context with side-effects of wrist pre-/rehabilitation through the ranges of pronation & supination, with an elastic quality.MILESTONES:
Work toward performing 100x ‘back AND forth’ (i.e. 'there & back' = 1x) total on EACH hand WITHOUT dropping the stick...
