‘Breathing forms’ create a space for the cultivation of somatic awareness, allowing the practitioner to explore, in an embodied way, the intrinsic relationship between breath and movement. Every breath elicits a natural wave through the body, transmitting through the spine and into the extremitie...

Core elasticity focuses on the ability of the trunk and spinal system to absorb, store, and re-express force through the stretch-shortening cycle, acting as the central transmission bridge between upper and lower body. While described as “core,” this quality is never isolated, but instead express...

This collection develops ground-acrobatic shapes and synergies through the use of referent configurations (zero points) - stable structural positions from which movement is organised, expressed, and transferred. These configurations act as anchors within the system, allowing the practitioner to b...

This collection develops a broad range of ground acrobatic skills, forming a mixed but interconnected vocabulary of inverted and transitional movement patterns. These skills are built upon shared referent configurations and synergies, such as the explosive hip-thrust, reverse-hinge, forward-hinge...

'Integrated ground acrobatics and free-association' practice brings together previously separate acrobatic skills, shapes, and synergies in continuous movement expression. Rather than isolating individual techniques such as cartwheels, handstands, or 'Chapeau de couro' variations, the focus shift...

‘Momentum walks’ are a dedicated collection of connective locomotor pathways that function as the transitional infrastructure between acrobatic skills. Rather than being isolated techniques themselves, they operate as dynamic linking structures that organise how momentum is generated, redirected,...

This collection develops cartwheel-based ground acrobatic vocabulary, one of the most accessible yet deceptively rich entry points into dynamic inversion and spatial coordination. While often perceived as a single fundamental pattern (typically the ipsilateral cartwheel), the cartwheel actually c...

This collection develops the ability to absorb, redirect, and re-express force through elastic jumping mechanics, focusing on cyclical interaction with the ground and environment. Unlike linear jumping patterns, this work emphasises continuous force recycling, where landing is not an endpoint but...

This collection develops jumping as a directional displacement skill within environmental communication, organised through three primary trajectory modalities: vertical, broad (horizontal), and staircase-based movement. Each modality expresses a different relationship to space, force, and ground ...

This section develops the foundational layer of jumping and landing within environmental communication, focusing on the precise coordination of take-off, flight organisation, and controlled force absorption upon impact. It establishes the mechanical base through which more complex displacement, r...

This collection develops high rail work, referring not to the height of the rail itself but to the higher positional level of the body in space, typically in upright standing orientations above the rail. As a distinct spatial level from low rail work, it introduces a balance environment where the...

'Low rail-work' refers not to the height of the rail itself, but to the lowered position of the body in space, typically in squat or quadrupedal orientations. As opposed to high rail work (standing positions), this context places the centre of mass closer to the rail, making it the most accessibl...

In 'Integrated rail work and free-association (FA)' practice, the distinct levels of rail-communication - low (squat, quadrupedal), high (upright standing), and transitional patterns between them - are brought together into a single continuous movement system. Rather than working isolated pattern...

This collection develops the foundational strength and contact capacities required for effective wall communication, focusing on basic but essential hanging, support, and load-bearing positions on and around wall structures. It provides the physical base that allows more complex overwall, underwa...

This collection develops the practitioner's foundational experience in wall-communication, shifting from static strength contexts into more dynamic patterns of displacement, coordination, and structural organisation beneath the surface line of support. It builds on foundational wall strength by a...

This collection develops locomotor and transitional movement across the top surface of wall structures, shifting wall communication away from hanging-based strength contexts into upright and semi-upright displacement, balance, and traversal in elevated environmental conditions. It focuses on the ...

Contexts in this collection bring together the full spectrum of wall communication by linking ‘Under wall-work’ and ‘Over wall-work’ into a single, continuous movement vocabulary. Rather than treating these as separate environments, the focus shifts to how the body can move across, between, and t...

THE WHAT:
The practice of ‘quadrupedal-locomotion’ is most generally concerned with movement through space on “all-fours”, sharing weight between both the feet AND the hands. In comparison to BI-pedal patterns, then, this is certainly not a natural way for humans to locomote, and, in trying to lo...

Upper body elasticity focuses on developing the ability of the arms, shoulders, chest, and upper kinetic chain to absorb, store, and re-express force through the stretch-shortening cycle, while maintaining shoulder integrity and efficient force transmission through the upper system. The emphasis ...

These types of practices sit within coordinative training because they force the practitioner to manage control, stability, and precision under changing task demands, rather than simply producing force or repeating fixed movement patterns. The use of objects like sticks and balls introduces a con...

Skills trees for UBS / BAS, SAS, SASS (Levels 1-4) in .pdf format, directly linked to the VRL. Open download below:

UBS / BAS (L1): https://drive.google.com/file/d/1JQ2vWtiGxRllXMTUZxIfZkdk0bQhWuOv/view?usp=drive_link
UBS / BAS (L2): https://drive.google.com/file/d/1RJ70zcyCd8JZwBPXDfAtgXGJOfP1x...

Skills trees for LBS (Levels 1-4) in .pdf format, linked directly to the VRL. Open download below:

LBS (L1): https://drive.google.com/file/d/14-tBc-ph59Ioox97W_P8sr0RFBmbrKTT/view?usp=drive_link
LBS (L2): https://drive.google.com/file/d/1kTLEDpz0D24p4rtZo6ICeU3DzsmH6xGC/view?usp=drive_link
LBS (...

Lower body elasticity focuses on developing the ability of the legs and lower kinetic chain to absorb, store, and re-express force through the stretch-shortening cycle. The emphasis is on creating efficient rebound through the feet, ankles, knees, and hips while maintaining structural integrity u...

COMING SOON

COMING SOON

COMING SOON

This collection develops the headstand (HeSt) as a complete and adaptable inversion system, progressing from foundational stability toward dynamic, integrated ground-acrobatic expression. Beginning with static balance and controlled pressing forms, the practitioner establishes structural clarity,...

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 ext...

This collection develops ‘local’ and ‘integrated’ spinal patterns, forming the foundational layer of spinal-work through which spinal literacy is first established. Here, movement is approached at the level of specific regions of the spine - cervical, thoracic, and lumbar - using identifiable pat...

This collection develops ‘global spinal patterns’, where the spine is expressed as a unified, coordinated system rather than as discrete regional segments. Unlike local or integrated work, which builds control through differentiation and combination, global patterns emphasise the spine as a conti...

This collection develops core and spinal stability as a central conduit for force transmission through the body, supporting coordinated interaction between upper and lower segments under load. Rather than isolated core work, the emphasis is on the spine’s role in organising, transferring, and res...

Before being able to balance in a handstand, you must learn to enter. Generally an certain entrance is chosen because it is conducive to the specific balancing form which follows. E.g. a straight-leg kick-up into straight-line allows for immediate alignment of the legs, as well as travelling the ...

Before taking to inversion, we first need to begin developing an embodied understanding of the form which we will ultimately practice bringing to balance. Handstand alignment drills are therefore not only integral to the beginner's practice (and should be heavily invested in), but will also serve...

At the same time as managing mobility restrictions and developing an understanding of the fundamental structure of an "aligned" handstand, you can immediately begin to build experience in an inverted position by practicing 'supported-alignment' drills. This is where we first begin to approach and...

Once a fundamental understanding of 'alignment' and structural awareness in straight-line and tuck forms and a foundational capacity for holding in inversion has been developed, the ongoing work of "finding" balance can commence. Whilst for those with existing experience in inversion (whether sta...

These handstand-balance contexts provide years of practice toward developing both linear (i.e. extending the capacity for time in balance) and lateral (exposure to a range of contexts) experience in the two-arm handstand. As well as exploring different forms and leg positions which serve to heigh...

Whilst fundamentally dependent upon the ability to balance in a handstand and an embodied understanding of the structure and mechanics required to do so, ‘Press-handstand’ variations and the ‘Stalder press’ ultimately belong to the bodyweight practice of ‘straight-arm scapular/strength’ (SAS/S) p...

As a loosely applied-term, ‘floor-entrance’ (FEN) and ‘floor-exit’ (FEX) describes patterns and sequences which transition through “levels” in space toward the floor. Whilst some move simply from standing (bipedal) to quadruped (i.e. to contact with the hands also), others descend into full floor...

In order to develop an interconnected & usable vocabulary of floor-contact locomotion, further to the availability of floor-entrance & floor-exit (FEN/FEX) patterns the attention necessarily shifts to developing movement optionality once the practitioner is on the floor. Quite simply, we begin wi...

Having learnt certain isolated patterns and “floorwork” concepts, the space opens up to begin putting them together and truly “driving” the body through space, in floor-contact. Whilst this can be undertaken at any stage of practice and should not be dressed in the guise of some “ultimate level”,...

THE WHAT:
The practice of ‘bipedal-locomotion’ is most generally concerned with movement through space, on two legs. Beyond the gradations between walking and running, however, the legs have the potential to move in more “complex” ways than this alone, opening up a subject of practice in which a ...

This collection of resources presents just a few possibilities of ‘bipedal’ & ‘quadrupedal’ locomotion integrations, with an eye toward developing an “embodied” proficiency to express them whilst moving “freely” (i.e. at the practitioner’s own will and direction) through space – i.e., ‘improvisat...

THE WHAT:
‘Groundwork’ outlines an area of floor-communication characterised by transitions & locomotion patterns which oscillate, in, out of, and through the ‘squat’ form whilst innately shifting weight between the hands & feet. This area differs from ‘quadrupedal-locomotion’ firstly in that it ...

THE WHAT:
Whilst ‘integrations’ are present in both areas of ‘Locomotion’ and ‘Floorwork’ aspects of the greater ‘Floor-communication’ category, in the practice of ‘Groundwork’ they are deserving of a collection entirely to themselves. This is because, unlike their aforementioned counterparts, th...

Whilst, as with other areas of ‘Floor-communication’ practice, the quality of individual patterns and connected integrations can continually be developed in the practice of extended sequences and even during improvised contexts, in an ideal scenario this requirement should be MINIMAL. Rather, the...

WHAT YOU NEED & WHAT YOU DON’T:
As with other ‘Re-/prehab’ collections, there is some resource-crossover with collections concerned with capacity & strength-development, such as ‘Fundamental hanging’ contexts in the practice of straight-arm scapular-strength (SASS) development, or with patterning...

The arms & hands function as our body’s physical “manipulators”, allowing us to interact with our environment and the objects within it in a range of complex ways. As with the shoulder, this “complexity” is represented in freedom to move and affords both the wrist-articulation, and therefore hand...

In establishing our verticality under the constant of gravity, the base and initiation of all movement from our standing position is expressed in the connection of our feet, to the floor. Even restrictions in the range of toe-extension, then, can influence and are influenced by the state of conne...

Fundamental resources for diagnosing, treating, and mitigating hypertonicity in areas of the body which can commonly hold a greater than desirable level of resting tone. Whether from lifestyle or practice habits, if left untreated, what can begin as "superficial-blockages" affecting the muscles &...

A “COMPLEX” SUBJECT:
Restrictions to the range of shoulder-movement, and therefore developing them, can be as complex as the shoulder-articulation itself; relative to the ball & socket joint of the hip, for example, the humeral-head (i.e. of the upper-arm) sits extremely shallow in the glenoid fo...

‘Front-folding’ is a form in which the body is maximally flexed in the hips & lumbar-spine, so as to “pull” the upper-body & face maximally toward the shins. It is more distinguishable as the feet-TOGETHER ‘Pike’ form, as opposed to the STRADDLED legs of the ‘Pancake’, as whilst the latter does “...

'Weighted' mobility development contexts utilise an external load to help enter end-ranges of motion and develop strength there. Whilst they are generally dynamic (i.e. moving in & out of the end or through the full range with both a concentric and eccentric phase), loaded static forms (e.g. 'Hor...

The phrase “fundamental human-ranges” is not one thrown around so lightly as, despite the potential to invest in a variety of forms for mobility-development (from ‘global-extension’ & ‘front-folding’ to ‘leg-abduction’ & ‘compression’), few of these are so integral a range to natural movement pot...

These contexts are collectively concerned with mobility-development in the general range of ‘global-extension’, effectively referring to the potential of the full-body (i.e. ‘global’) structure to extend backward and sustain this form with intrinsic STRENGTH. Whilst this is simultaneously the wor...

‘Compression’ describes the capacity to actively pull, or “compress”, the legs closer to the torso. As such, it is an innately ‘OPEN kinetic-chain’ context, meaning that the extremities doing the “work” (i.e. the leg/s) are free to move in space. Another perspective is of “closing the gap” betwee...

‘Leg-abduction’ ranges are those in which the legs move AWAY from the mid-line of the body, namely ‘Front-splits’ forms (leg-abduction in the sagittal-plane) and ‘Middle-splits’ forms (in the frontal-plane). Included are also ‘Pancake’ forms which, whilst subject to ‘middle-split’ range, also rel...

In considering bodyweight (BW) training for the lower-body, the vocabulary of possible strength-development tools, even for the “trained” individual, is often far more limited than those for weighted/resisted contexts. Beyond bilateral bodyweight squats, even the Calisthenics enthusiast will ofte...

In considering bodyweight (BW) training for the lower-body, the vocabulary of possible strength-development tools, even for the “trained” individual, is often far more limited than those for weighted/resisted contexts – defining further to the range of UNILATERAL (“single-legged”) contexts, then,...

DISTINCTIONS IN STRENGTH:
This collection presents foundational weight-training contexts for the purpose of cultivating experience with ‘intensity’ toward the development of maximal strength. They are based around fundamental loading-patterns and, other than some additional “isolated”/‘open kinet...

Most generally, bent-arm strength (BAS) in vertical-pulling is ultimately the practice of displacing the body upward in space from an anchor-point, maintained in connection with the hands. Whilst the modality might change (here only bar, rings, and rope are explored), this collection proposes two...

In most cases, investment in the world of horizontal-pulling is initially concerned with development of fundamental neuro-muscular efficiency, or “NEURAL-DRIVE”, in the scapular-musculature. As with ‘SASS pull’ contexts, which emphasise development of scapular-retraction/depression under load (or...

Bent-arm strength (BAS) pushing in the vertical-plane allows for TWO DIRECTIONS of force-production: DOWNWARD, from a “support” position (i.e. bodyweight supported in the hands on rings, boxes, bars…), and OVERHEAD, with the body maintained in an inverted position. Whilst this then calls for two ...

This collection of resources initially sets out to teach the practitioner transferable forms, mechanics, and execution for efficient bent-arm strength (BAS) pushing in the horizontal & lateral planes, establishing in the process a strong baseline of foundational strength-capacity. From here the p...

The straight-arm scapular-strength (SASS) ‘push’ collection develops the foundational understanding, patterning, and capacity on which to build the mechanics of straight AND bent-arm pushing through a progressive pathway. Whilst the function of the scapulae in SASS hanging/pulling contexts this i...

The straight-arm scapular-strength (SASS) ‘pull’ collection develops the foundational understanding, patterning, and capacity on which to build the mechanics of straight AND bent-arm pulling through a progressive pathway. If the hands are one end of the pulling chain connecting arms to an anchor-...

When supporting bodyweight with the hands on the floor, as soon as an ANGLE is created between the torso & arms OR the arms “lean” out of a position of vertical support, there is increased LEVERAGE around the fulcrum (here the joints of the shoulders & wrists) and with it an increase in INTENSITY...

When pulling from a hanging position/lowering from an inverted-hang with straight-arms (SA), the body changes orientation in space (closed kinetic-chain movement) toward HORIZONTAL. This is regardless of whether working in SA flexion, e.g. ‘Front-lever (FL)’ or extension, e.g. ‘Back-lever (BL)’. ...

Once both an embodied understanding of and general capacity with foundational strength contexts on the rings (e.g. ‘Pullups’, ‘Dips’, ‘L-sit/ring-support’ and ‘Bent-arm support’) has been developed, the next step in is bringing them together in foundational integrations.

Whilst this is a gradual...

Integrating strength & skill contexts on the gymnastics rings into extended sequences & routines is a simple way to develop further “complexity” in an upper-body strength practice. Notably, the work is now oriented around transitioning one’s body through a greater range of different forms, positi...