Steve Cotter: Mobility/Bodyweight Training 2010 CPTN Conference: DARE To Be Excellent!

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1 Steve Cotter: Mobility/Bodyweight Training 2010 CPTN Conference: DARE To Be Excellent! International Kettlebell & Fitness Federation Page 1

2 Table of Contents Dynamic Warm-Up Joint Mobility Animal based movements Caterpillar Alligator Frog Leaping frog Twisting snake Water skipper Qi Gong Manual Little Nine Heaven System International Kettlebell & Fitness Federation Page 2

3 Dynamic Warm-Up The purpose of the dynamic warm-up is to raise the body temperature, lubricate the joints and prepare the CNS for activity via large compound/athletic movements. This should be done BEFORE specific/isolative joint mobility work. Think of the progression as moving from large to smaller motions. Many of these movements are designed to challenge your athleticism/functional movement ability. Thus, don t be frustrated if there is a learning curve involved. Click on the links below to view this module on our IKFF You Tube Channel: Dynamic Warm-Up Sequence Joint Mobility In general, the best athletes in the world are the best movers. That is, they are masters at moving their body, and more specifically their joints, through a full range of motion in a smooth and efficient manner. When thinking of the benefits of joint mobility work, think of the 3P s: Performance Enhancement Prepares The Body For Activity Prevents Injury Click on the links below to view this module on our IKFF You Tube Channel: Joint Mobility Part 1 Joint Mobility Part 2 Animal Based Movements The origins or martial arts are derived from indigenous peoples in various cultures. The Chinese arts have been influenced by the study of predatory animals in their natural habitats, such as the tiger. It was observed how the entire mind-body-spirit was present in every movement, while hunting and while stretching and while playing. These movements represent analysis of the tiger working through various ranges of movement and are utilized to strengthen the body in a holistic fashion, which compliments the fighting techniques of the martial arts by building whole-body, unified strength International Kettlebell & Fitness Federation Page 3

4 throughout the core musculature of the body while simultaneously developing martial skill and coordination. Caterpillar Start with your elbows and feet on ground and explode up and forward into a push-up position on the knuckles Walk The Dog/Alligator While on the knuckles in the bottom of a push-up position, move forward using only your hands and feet remember to remain low and not change levels Frog Start with your feet double shoulder width apart, hands in front of you and your fingers turned in. Simultaneously explode up & forward using your hands and legs. Repeat as you move up/forward. International Kettlebell & Fitness Federation Page 4

5 Leaping Frog Squat down onto the balls of your feet and bring palms and fingers together in front of you as if in prayer; lunge forward as if diving and land initially on the forearms and outer edge of palms; just after the lower body catches up, landing on the shins with the toes pointed and insteps contacting the floor; transition into the next repetition by hopping back up with both feet into the squatting prayer position Twisting Snake (Shrimping) Start by lying on your back, body straight and hands stretched over-head. Bring your hands toward your feet as you wedge your shoulder into the ground and escape your hips up and out. Repeat on the other side and continue as you move backward along the floor International Kettlebell & Fitness Federation Page 5

6 Water Skipper Start by lunging down on one leg balancing on the ball of your foot and hands. The other leg is straight. With your straightened leg, swing it around in circles as the other legs hops slightly to allow it to pass. International Kettlebell & Fitness Federation Page 6

7 If you are interested in more information about the IKFF and it s certifications, please visit or contact Ken Blackburn at ken.blackburn@ikff.net International Kettlebell & Fitness Federation Page 7

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