'Caterpillar' bounces
Upper-body elasticity
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54s
THE WHAT:
The ‘Bouncing Caterpillar’ is an elastic upper-body context centred on developing the stretch-shortening cycle (SSC) through the arms and chest in a closed kinetic-chain position. While the chest contributes significantly, the arms are the primary limiting factor, making this an effective entry point for building elastic capacity in the upper body.
Resource contents:
0:05 - Structural cues
0:21 - Grounded 'caterpillar'
0:30 - Bouncing & travelling 'caterpillar'
The context focuses on expressing and refining elastic rebound in the end-ranges of pushing patterns, maintaining structural integrity through the shoulders and trunk while force is absorbed and re-expressed. As the context progresses, this elastic quality is not only sustained but amplified, eventually allowing the practitioner to move dynamically through space while preserving control and organisation.
THE HOW:
Begin by establishing a stable bottom push-up position and focus on eliciting elastic rebound through the arms without collapsing through the shoulders or losing structural alignment. The aim is to feel the absorption and re-expression of force through the full anterior chain, rather than pushing purely through muscular effort.
As control improves, allow the rebound to become more expressive, gradually transitioning from a grounded interaction with the floor to small lifts and eventually bouncing away from the floor. From here, introduce directional travel - forward, backward, and laterally - while maintaining the same elastic quality and structural integrity.
Throughout, prioritise even force distribution, joint stability, and continuity of elastic rhythm, ensuring the system remains organised as intensity increases. The goal is not height or distance, but the ability to store and release elastic energy efficiently through the arms and chest without breakdown in form.
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