What's awaiting you!

Insight on Natural Ground Movement

Training Recommendations

Breathing in Season 1

Reaching

Materials needed

Positions

Combo 1 Sequence

Combo 1 Mobility

Combo 1 Stability

Combo 1 Breathing Example

Combo 2 Sequence

Combo 2 Mobility

Combo 2 Stability

Combo 2 Variation

Combo 3 Sequence

Combo 3 Mobility

Combo 3 Stability

Combo 3 Variations 1

Combo 3 Variations 2

Combo 1 Sequence

Combo 1 Mobility

Combo 1 Stability

Combo 2 Sequence

Combo 2 Mobility

Combo 2 Stability

Push Up Technique

Movata Intro

Movata Workout

Lying Positions Explorations

Tripod Transitions

Combo 1 Sequence

Combo 1 Mobility/Stability

Combo 2 Side Lying + Tripod Transition

Combo 2 Feet/Knees Hands Position

Combo 2 Inverted Crawl Position

Combo 2 Sequence

Combo 2 Mobility

Combo 2 Stability

Combo 3 Sequence (incl. Mobility and Stability Aspects)

Flow

Sideway Rolling into Position Levels

Position Combo 1: Shoulder Crawl

Position Combo 1: Push Pull Crawl

Position Combo 1: Split Kneeling

Combo 1 Sequence

Position Combo 2: Deep Squat

Combo 2 Sequence

Combo 2 MSP Aspects

Position Combo 3: Deep Knee Bend

Combo 3: Sequence

Combo 3 MSP Aspects

Flow

26.04.2024: Topics: Quick Fix on Stepping Up / MSP+

10.05.2024 Topic - Stabilisation Cascade

The MSP Aspects and Training Parameters

The MSP+ Concept

Training Tasks

Prep 1 Get Up 1 - Open Half Bent Sit - Direction Exploration

Prep 2 Get Up 1 - Open Half Bent Sit MSP Aspects

Prep 3 Get Up 1 - Open Half Bend Sit - MSP Aspects

Get Up 1 - Open Half Bend Sit

Prep Get Up 2 MSP Aspects - Cross Sit

Get Up 2 - Cross Sit

Prep 1 Get Up 3 - Assisted Deep Squat

Prep 2 Get Up 3 - Open Half Bent Sit / Front Closed Half Bent Sit - MSP Aspects - Direction Explorations

Get Up 3 - Open Half / Front Closed Bend Sit

Prep 1 Combo - Forward Extended Step to Deep Knee Bend to Deep Squat

Prep 1 Combo MSP Aspects - Forward Extended Step to Deep Knee Bend to Deep Squat

Prep 2 Combo - Deep Knee Bend into Forward Crawling into Get Up

Prep 2 Combo MSP Aspects - Deep Knee Bend into Forward Crawling to Get Up

Prep 3 Combo - Stepping Over

Prep 3 Combo MSP Aspects - Stepping Over

Prep 4 Combo - Stepping Under

Prep 4 Combo MSP Aspects - Stepping Under

Combo Skill - Prep Combo Skill 1-4

Live Recording Season 1 Ankles - Session 1 with Andres

Live Recording Season 1 Ankles - Session 1 Extended with Bernd

Prep 1 Combos 1+2 - Split Squat

Prep 2 Combos 1+2 MSP Aspects -Split Squat

Prep 3 Combos 1+2 Direction Explorations - Split Squat

Combo 1 - Standing Forward Step to DKB to Inverted Crawl to Split Squat Reverse

Combo 2 - Supine Lying to Spine Roll Up to Split Squat

Prep 1 Combo 3 - Flexed Foot Feet Split Kneeling

Prep 2 Combo 3 Directions Explorations - Flexed Foot Feet Split Kneeling

Combo 3 - Supine Lying to Elbow Roll Up to Side Bent Sit to Flexed Foot Feet Split Kneeling to Stand

Prep 1 Combo 4 - Open Half Bent Sit into Open Half Kneeling Flexed Foot

Prep 2 Combo 4 MSP Aspects - Open Half Bent Sit into Open Half Kneeling Flexed Foot

Combo 4 - Supine Lying to Rocking to Open Half Kneeling Flexed Foot to Deep Knee Bent

Prep 1 Combo Skill - Balancing Foot Hand Crawl

Prep 2 Combo Skill - Lapping

Prep 3 Combo Skill - Side Swing Throw&Catch

Combo Skill - Balancing Foot Hand Crawl / Lapping / Side Swing Throw&Catch

Prep Mobility - Hand Supported Knee Ankle Flow

Prep 1 Combo Ground 1 - Deep Squat to Deep Knee Bend Explorations

Prep 2 Combo Ground 1 - Half Closed Half Bend Sit

Prep 3 Combo Ground 1 Direction Explorations - Half Closed Half Bend Sit

Prep 4 Combo Ground 1 - Bent Sit Into Half Closed Half Bent Sit to Flexed Foot Half Kneeling

Combo Ground 1 - Flexed Foot Half Kneeling to Split Squat to Deep Knee Bend

Prep 1 Combo Ground 2 - Base Building

Prep 2 Combo Ground 2 MSP Aspect - Base Building

Prep 3 Combo Ground 2 - Knee Hand Position to Single Leg Push Up Walk In/Out

Combo Ground 2 - Prone Lying into Single Leg Backward Hand Walk into Split Squat Get Up

Combo Get Up - Prone Lying into Backward Hand Walk to Split Squat to Foot Hand Balancing to Split Squat Get Up to Leg Swing Jump Sequential Foot Landing

Prep 1 Mobility - Knee Ankle Flow - Kneeling Variation

Prep 2 Mobility - Knee Ankle Flow - Deep Squat Variation

Emphasis 1.1 Sequence - Basic Kneeling into Flexed Feet Kneeling

Emphasis 1.2 MSP Aspects - Basic Kneeling into Flexed Feet Kneeling

Emphasis 2.1 Sequence - Cross Sit into Open Knees Hand Position

Emphasis 2.2 MSP Aspects - Cross Sit into Open Knees Hand Position

Emphasis 3.1 Sequence - Deep Squat into Deep Knee Bend into Basic Kneeling

Emphasis 3.2 MSP Aspects - Deep Squat into Deep Knee Bend into Basic Kneeling

Emphasis 4.1 Sequence - Tall Half Kneeling into Hand Supported Split Kneeling

Emphasis 4.2 MSP Aspects - Tall Half Kneeling into Hand Supported Split Kneeling

Emphasis 5.1 Sequence - Stepping Up/Down

Emphasis 5.2 MSP Aspects - Stepping Up/Down

Prep 1 Get Up 1 Sequence - 360° Hand Supported Half Open Half Bent Sit Get Up/Down

Prep 2 Get Up 1 MSP-Aspects - 360° Hand Supported Open Half Bent Sit Get Up/Down

Get Up 1 - 360° Open Half Bent Sit Get Up/Down

Prep 1 Get Up 2 Sequence - 360° Hand Supported Half Cross Sit Get Up/Down

Prep 2 Get Up 2 MSP Aspects - 360° Hand Supported Half Cross Sit Get Up/Down

Get Up 2 - 360° Cross Sit Get Up/Down

Prep 1 Get Up 3 Sequence- 360° Hand Supported Half Full Cross Half Bent Sit Get Up/Down

Prep 2 Get Up 3 MSP Aspects - 360° Hand Supported Half Full Cross Half Bent Sit Get Up/Down

Get Up 3 - 360° Full Cross Half Bent Sit Get Up/Down

Prep Combo Skill - Balancing Cross Reverse

Combo Skill - Knee Ankle Flow / Cross Sit Get Up / Cross Reverse / Stepping Up/Down

Prep 1 Mobility - Supine Lying Closed/Open Bent Legs Alternation

Prep 2 Mobility - Hand Supported Bent Sit Lower Leg Circulation

Prep 3 Mobility - Supine Lying Diagonal Overhead Reaching Hip Bridge

Prep Flow 1 - Closed Bent Sitting Variations

Flow 1 - Closed Bent Sitting Variations

Prep Flow 2 - Open/Closed Cross Bent Sitting Variations

Flow 2 - Open/Closed Cross Sitting Variations

Flow 3 - Closed Sit / Cross Sit / Variations

Flow 4 - Closed Sit / Cross Sit to Crawling/Kneeling Variations

Flow 5 - Closed Sit / Cross Sit Half Get Up Variations

Prep 1 Combo Get Up MSP Aspects - Tall Half Kneeling

Prep 2 Combo Get Up Direction Explorations - Tall Half Kneeling

Combo Get Up - Front Closed Sit Get Up / Forward Step into Tall Half Kneeling / Cross Si Get Up / Single Leg Balancing Closed Eyes

Prep 1 Mobility - Prone Lying Backward 180° Leg Cross Rotation to Side Bent Sit

Prep 2 Mobility - Prone Lying Knee Tucking Sideway/Under/Cross

Prep 3 Mobility - Knees Hands Position to Sitting Positions

Prep Mobility 4 - Deep Knee Bend to Open Split Flexed Foot Kneeling - Direction Exploration

Prep 1 Stability - Deep Squat Forward BWS to Deep Knee Bend to Knee Hand Position

Prep 2 Stability - Foot Hand Crawl

Prep 3 Stability - Inverted Crawl

Prep 4 Stability - Deep Squat Get U/D

Combo Mobility + Stability - Prone Lying to Knee Hand Press Up to FHP to Backward Hand Walk to DKB

Combo Stability + MSP Aspects - Deep Knee Bend to Hand Supported Extended Split Stance to Split Squat Get Up to Leg Reaching Step

Prep 1 Flexibility - Hip Stretching Flow

Prep 2 Mobility - Kneeling Flow

Prep 3 Stability - Tall Half Kneeling Reaching

Emphasis 1 Stability - Feetward Shoulder Crawl

Emphasis 2 Stability - Deep Knee Bend Tripod Transition Variations

Emphasis 3 Stability - Tall Kneeling to Tall Half Kneeling Step Outs

Emphasis 4 Stability - Feet Hand Crawl Sideways Balance Step Up

Emphasis 5 Stability - Deep Knee Bend to Split Squat Pivot Reverse Object Replacement

Emphasis 6 Stability - Kneeling Step Outs Multidirectional

Movata - Get Up / Throwing / Jumping / Walking

Prep 1 Mobility - Bent Sit through Front Closed Sit/Open Bent Sit to Foot Hand Position

Prep 1.1 Regression of Prep 1 - Hand Supported - Bent Sit through Front Closed Sit/Open Bent Sit to Foot Hand Position

Prep 2 Mobility - Side Bent Sit to Deep Squat

Prep 3 Mobility - Cross Closed Half Bent Sit 360° Rotation Circulation

Prep Stability - Long Bent Sit to Split Squat Get Up

Combo Ground - Side Bent Sit to Split Kneeling to Tall Half Kneeling Reverse to Long Bent Sit

Combo Balancing 1 - Balancing Foot Hand Crawl to Balancing Split Squat Reverses to Balancing Split Squat Get Up

Combo Balancing 2 - Balancing Split Squat Object Replacement to Balancing Deep Knee Bend Shuffle to Balancing Upright Shuffle to Balancing Cross Reverse

Prep 1 Mobility - Supine Lying Hip Mobility

Prep 2 Flexibility - Supine Lying Hip Stretching

Prep 3 Stability - Prone Supine Foot Hand Position Variations

Emphasis 1 Sitting Stretching Flow - Open Long, Open Bent Sit, Side Bent Sit, Open Half Bent Sit, Closed Half Bent Sit

Emphasis 2 Sitting Reaching

Emphasis 3 Sitting Position Transition Position

Emphasis 2 Kneeling - Open/Closed Basic Kneeling

Emphasis 2 Kneeling - Reaching to Transitions

Combo Ground - Sitting Kneeling Crawling

Prep 1 Mobility - Supine Lying to Rocking to Sitting Variations

Prep 2 Mobility - Side Bent Sit - Open Long Sit to Side Bent Sit Mobi/Flexi Reverses

Prep 3 Mobility - Side Bent Sit to Open Half Bent Sit to OHBK to Deep Squat to SBS

Prep 1 Stability - Split Kneeling Reverses Step Outs

Prep 2 Stability - Tall Half Kneeling orientation change

Prep 3 Stability - Tall Half Kneeling POS Press Down Lift Up

Emphasis 1 Sitting - Side Bent Sit to Hip Hinge to Split Kneeling + Reaching

Emphasis 2 Sitting - Open Half Bent Sit to Open Half Bent Kneeling Different directions + Reaching

Emphasis 3 Sitting - Sitting Positions to Foot Hand Crawl different directions

Emphasis 1 Kneeling - Basic Kneeling to Hip Hinge to Tall Half Kneeling different directions + Reaching

Emphasis 2 Kneeling - Tall Half Kneeling Reverses different directions + Reaching

Emphasis 3 Kneeling - Tall Half Kneeling to Foot Hand Crawl different directions

Combo NDS - Prone Lying to Push Up to Side Bent Sit to Foot Hand Crawl to Split Kneeling Walk to Split Kneeling Step Outs to Tall Half Kneeling to Single Leg Stance

Prep 1 Mobility - Supine Lying Leg Reaching

Prep 2 Mobility - Prone Lying Hand Press Up Knee Tuck Variations

Prep 1 Stability - Supine Lying Shoulder Crawl Legward Emphasis

Prep 2 Stability - Foot Hand Crawl Patterns (4:2)

Prep 3 Stability - Inverted Crawl Patterns (4:2)

Prep 1 Mobility+Stability - Standing Multidirectional Step Outs

Prep 2 Mobility+Stability - 3 Sitting Positions into Half Kneeling

Emphasis 1 Kneeling - Kneeling to Flexed Foot Kneeling to Deep Knee Bend to Deep Squat Get Up/Down

Emphasis 2 Kneeling - Tall Kneeling fast Step Outs

Emphasis 3 Kneeling - Tall Kneeling Object Circulation Replacement

Emphasis 4 Kneeling - Flexed Foot Tall Half Kneeling Object Circulation Replacement

Emphasis 5 Kneeling - Hand Supported Extended Split Stand Object Lateral Replacement

Combo Skill - Forward Hop Jump / Stepping Under / Leg Swing Jump / Stepping Over

Live Recording Season 1 Hip - Session 3 with Bernd

Prep 1 Mobility - Prone Lying Press Up Rotation Knee Tuck

Prep 2 Mobility - Side/Open/Cross Bent Sit into Hip Hinge into Kneeling

Prep 3 Mobility - Cross Closed Bent Sit / Open Long Sit / Side Bent Sit / Extended Split Kneeling

Prep 1 Stability - Supine Lying Bridging/Leg Reaching

Prep 2 Stability - Foot Hand Crawl Direction Variation

Prep Mobility+Stability - Tall Kneeling Variations to Get Ups

Emphasis Get Up 1 - Supine Rocking to Side Bent Sit to Split Kneeling Get Up to Single Leg Stance (Closed Eyes)

Emphasis Get Up 2 - Prone Base Bulit to Hip Hinge Get Up to Single Leg Stance (Closed Eyes)

Emphasis Get Up 3 - Supine Rocking to Flexed Foot Half Keeling Get Up to Single Leg Stance (Closed Eyes)

Emphasis 1 Balancing - Balancing Low Side Shuffle

Emphasis 2 Balancing - Balancing High Side Shuffle

Emphasis 3 Balancing - Balancing Split Squat Reverse

Combo Skill - Dead Lift to Split Squat Reverse to Foot Hand Position to Balancing Stepping Over Sideways

Prep 1 Mobility - Supine into Prone Sideway Rolling

Prep 2 Mobility - Prone Lying into Hand Press Up

Prep 3 Mobility - Rocking

Prep 4 Mobility - Basic Kneeling into Narrow Side Bent Sit

Prep 1 Stability - Prone Lying Base Buliding into KH Position

Prep 2 Stability - Prone Lying Elbow Press Up Reaching

Prep 3 Stability - Prone Hand Press Up into Side Lying Hand Press Up

Prep 4 Stability - Knee Hand Crawl (4:2)

Combo Ground 1 - Rocking / Prone Hand Press Up Backward Reaching / Rotational Rocking / Prone Lying Rocking

Combo Ground 1 - Skill Flow / Movata Option - Rocking in Bent Sit / Foot Hand Crawl / Deep Squat Upward Reaching

Prep 1 Stability - Push Pull Crawl

Prep 2 Stability - Long Sit into Sideway Hand Press Up Rolling

Prep 3 Stability - Push Up Plank Forward Stepping

Prep 4 Stability - Tripod Transition

Emphasis 1 Transition - Prone Lying Hand Press Up into Push Up Position

Emphasis 2 Transition - Push Up Position into Tripod Transition

Emphasis 3 Transition - Tripod Transition to Inverted Crawl

Emphasis 4 Transition - Inverted Crawl through Deep Squat into Push Up Plank

Emphasis 5 Transition - High Hip Crawl to Prone Lying

Emphasis 6 Transition - Shoulder Crawl to Rocking

Emphasis 7 Transition - Rocking in Bent Sit to Tripod Transition to Foot Hand Crawl

Emphasis 8 Transition - Foot Hand Crawl to Deep Squat Upward Reaching

Emphasis 9 Transition - Deep Squat to Bent Sit to Spine Roll Down

Prep 1 Combo Skill - Foot Hand Crawl 4-3-2

Prep 2 Combo Skill - Tall Half Kneeling Arm Swing Get Up

Prep 3 Combo Skill - Dead Lift

Prep 4 Combo Skill - Side Swing Throw/Catch

Combo Skill

Prep 1 Stability - Supine Lying Medium Object Side & Up Replacement

Prep 2 Mobility - Supine Lying Overhead Reaching

Prep 3 Mobility - Side Bent Sit Reverses with Reaching

Prep 4 Stability - High Hip Crawl

Emphasis 1 Get Up 1 - Prone Lying to Hip Hinge Get Up/Down

Emphasis 1 Get Up 2 - Supine Lying to Elbow Roll to Side Bent Sit Get Up

Emphasis 1 Get Up 3 - Prone Lying to Push Up Tripod to Half Kneeling Get Up

Emphasis 1 Get Up 4 - Supine Lying to Elbow Roll to Tripod to Deep Squat Get Up

Emphasis 2 Tripod 1 - Long Bent Sit to Tripod Transition

Emphasis 2 Tripod 2 - Extended Foot Hand Crawl to Tripod Transition

Emphasis 2 Tripod 3 - Foot Hand Crawl to Tripod Transition to Inverted Crawl Circulating

Emphasis 2 Tripod 4 - Balancing Deep Knee Bent to Tripod Transition

Combo Skill - Elbow Roll to TT to Balancing Foot Hand Crawl to Rocking to Balancing Foot Hand Crawl to Spine Roll Up to Balancing Foot Hand Crawl

Prep 1 Mobility -Elbow Roll to Side Bent Sit Reverses

Prep 2 Mobility - Basic Kneeling to Side Bend Sit to Side Bent Sit Reverse

Prep 1 Stability - Deep Squat Upward Reaching

Prep 2 Stability - Basic Kneeling to Knee Hand Position to Prone Hand Press Up Position Reverse

Prep 3 Stability - Foot Hand Position Pushing POS into the Ground

Prep 4 Stability - Inverted Crawl Position - Pushing POS into the Ground

Prep 5 Stability - Object Belly Drop

Emphasis 1 Combo Jumping - Standing to Squat Fall Catch

Emphasis 2 Combo Jumping - Upright Bouncing

Emphasis 3 Combo Jumping - General Landing

Combo Jumping - Foot Hand Crawl to Upright Bouncing to Inverted Crawl to General Landing

Combo Skill - Side Swing Throw / Catch to General Landing to Front Swing Throw / Catch to Stepping Over

Prep 1 Mobility - Kneeling Wrist Mobility

Prep 2 Mobility - Knee Hand Position Wrist Mobility / Shoulder Stability

Prep 3 Mobility - Seated Inverted Crawl Wrist / Shoulder Mobility

Prep 1 Combo Ground 1 - Shoulder Crawl Multidirectional

Prep 2 Combo Ground 1 - Arm Reaching/Pushing Sideway Rolling

Prep 3 Combo Ground 1 - Push Pull Crawl Arm Pull Emphasis

Combo Ground 1

Prep 1 Combo Ground 2 - Supine Lying to Elbow Roll to Side Bent Sit

Prep 2 Combo Ground 2 - Hand Press Up Position

Prep 3 Combo Ground 2 - Hand Press Up to Sideways Rolling to Supine Lying

Combo Ground 2

Combo Ground 3 - Foot Hand Crawl multidirectional / Tripod Transition / Inverted Crawl multidirectional / Inverted Crawl to Deep Squat Upward Reaching

Prep 1 Mobility - Kneeling Wrist Floor Circulation

Prep 2 Mobility - Kneeling Elbow Floor Circulation

Prep 3 Mobility - Kneeling Shoulder Floor Circulation

Prep 1 Combo Ground 1 - Inverted Crawl Position to Inverted Crawl Elbow Support Position

Prep 2 Combo Ground 1 - Forward Push Pull Crawl to Elbow Knee Crawl

Prep 3 Combo Ground 1 - Elbow Tripod Transition

Combo Ground 1

Prep 1 Combo Ground 2 - Supine Lying Hip Bridge Backward Reaching

Prep 2 Combo Ground 2 - Deep Squat Upward Reaching

Prep 3 Combo Ground 2 - High Hip Crawl

Combo Ground 2

Combo Skill - Push Pull Crawl / Shoulder Crawl / Foot Hand Crawl / Inverted Crawl

Prep 1 Mobility + Strength - Big 5 Sitting Positions Change with Hand Support + Reaching in Positions

Prep 2 Stability - Tripod Transition Long Bent Sit to Half Kneeling

Prep 3 Mobility + Stability - Multidirectional Inverted Crawl Wrist Emphasis

Prep 4 Mobility - Supine Lying Elbow Roll Up to Side Bent Sit

Prep 1 Combo Ground 1 - Elbow Drag / Backward Push

Prep 2 Combo Ground 1 - Prone Lying Feet Hand Press Up

Prep 3 Combo Ground 1 - Multidirectional Seated Inverted Elbow Crawl

Combo Ground 1

Prep 1 Combo Ground 2 - Knee/Feet Fist Push Up

Prep 2 Combo Ground 2 - Foot Hand Crawl Multdirectional Object Pushing/Pulling

Prep 3 Combo Ground 2 - Kneeling Elbow Roll Push Up

Combo Ground 2

Prep 1 Stability - Kneeling Positions Arms Reaching

Prep 2 Stability + Mobility - Push Up Elbow Roll to SL

Prep 3 Mobility - Kneeling Lifting Shouldering

Prep 4 Mobility + Stability - Kneeling Lifting Single Arm Press Up

Prep 1 Combo Ground 1 - Inline Foot Hand Crawl Explorations

Prep 2 Combo Ground 1 - Inline Inverted Crawl Explorations

Prep 3 Combo Ground 1 - Inline High Hip Crawl Explorations

Combo Ground 1

Prep 1 Combo Lifting - Kneeling Lifting Press Up

Prep 2 Combo Lifting - Standing Press Up

Prep 3 Combo Lifting - Pushing Throw/Catch

Combo Lifting

Combo Ground 2 - Supine Lying to Sideway Elbow Roll to Knee Hand/Feet Hand Position / Supine Lying to Elbow Supported Inverted Crawl to Inverted Crawl / Tripod Transition / Kneeling Lifting Single Arm Press Up / Tall Half Kneeling Sprawls