Single-leg (SL) 'Figure-8' (F8) / 3-levels
Lower-body elasticity
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5m 3s
THE WHAT:
A most fundamental single-leg (SL) balance context in which the universal 'figure-8' (F8) is used as a frame to develop patterning, proprioception, and structural adaptability on one leg. As a 'side-effect', the process of practice will also develop physiological capacities toward improved knee/ankle-stability and intrinsic foot-strength.
In working with patterning at 3 different 'levels' in space there are different variations of "noise" injected into the practice, with the lowest level being innately easier to control (consider that this provides a greater opportunity to focus on the QUALITY of patterning) and the highest level being somewhat more challenging (greater unpredictability from the increased dynamics in movement).
Lastly, by defining different levels & 2x directions (where there forward, there must always be a reverse) the practitioner is immediately provided with a basic vocabulary for improvised exploration expressing the most fundamental ranges of the hip in internal/external rotation and sagittal extension/flexion, to which other defined patterns can also be added as the project develops.
0:05 - Axis & hip IR/ER
0:28 - SL-F8 (low-level)
2:02 - SL-F8 (knee-level)
3:15 - SL-F8 (high-level)
4:14 - SL-F8 (mixing)
PROGRAMMING:
Spend at least 1 phase of 6-8 weeks practice working for 2-3 minutes patterning each 'level' separately to consolidate strong foundational experience. In a second phase, practice the 'integrated', working for 5-8 minutes, alternating legs before fatigue to ensure optimal quality & to reduce frustration. For a third phase, develop conditioning by working for 3-4x sets of 60" work on each leg, alternating with NO rest. After this time it can remain a staple tool in the practice, whether for maintaining elastic-quality, "emptying", or expressing in 'Open-form' contents.
The contexts can be effectively used for near daily practice toward re-/cultivating the elastic qualities of the legs & the OKC freedom of hip-rotation. It is, however, optimally placed at either the beginning of a lower-body session of practice for "emptying" and priming of balance proprioceptors (e.g. before unilateral leg-strength work), or likewise at the end for "emptying" of residual tension from the session.
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