The Creative Athlete: On Legs Development

Creative Motor Development & Non-Linear Learning

There is nothing that grants you more freedom of expression and unlocks greater potential for participating in all the activities you love than learning the art of moving and organizing oneself on two feet. This is a skill that we should prioritize above all other fancy abilities. The ability to move the feet, squat, jump, and coordinate the upper body in harmony with the lower body is crucial for development of a well-rounded physique.

This course is crafted out of my passion to share with you the joy and freedom I discovered since my focus shifted to developing my lower body in my practice. I wish I had known this earlier in my life, so I aim to help you discover and experience for yourself what I've come to love in the last years. 

The course extends beyond teaching you new patterns. Throughout the chapters, I am going to help you create a framework for thinking about your practice and offer you tools to enhance your capacity to problem-solve and discover your creative potential, regardless of the field in which you might work. The creative athlete is a great friend of the artist, and you’ll find out why as you explore the material in the course.

In this course we will incorporate elements from athletics, dance, martial arts and general locomotion studies. We will cross the boundaries in between disciplines in search for a better understanding of our structure. 

This course is part of the Large Online Teaching Projects created by Stefan Crainic & Josephine Haas. This series of courses are not available all the time on our website, however once purchased you get lifetime access to all course material and future updates. 


 

Registration will remain open until January 1st.




What will we learn?

Footwork & Locomotion

From patterns to sequences and tasks, whether simple or more complex, this section focuses on cultivating the ability to move gracefully on two feet. Embracing both high stances and low gates, we'll draw elements from dance, athletics, and martial arts. This marks the starting point for the creative athlete.

Kicking Patterns & Coordination

The organism must function as a unified entity rather than as a set of autonomous systems Learn fundamental kicking patterns and incorporate them into larger coordinative structures. Engage in creative exploration through improvisational tasks, and discover how to apply kicking patterns beyond the realm of martial arts. Coordination forms the foundation of efficient and graceful movement. The more coordinated we are, the better our bodies will function as the years go by.

Tensegrity

The Elastic Body

``The elastic gazelle of the primate family.`` Fascia is one important tissue which has the capacity to store and release kinetic energy. With a poorly designed fascial system, we fail to utilize one of the most adaptable and energy-efficient systems in our body. Enhance fascial elasticity for improved and more efficient movement by exploring the material covered in the 'Harnessing Biotensegrity' chapters. Learn how to dissipate forces across the entire structure and promote even distribution of tone throughout the body. Adopt a nonlinear approach to fascial training. Fun, diverse, and filled with challenges, this approach will help us develop new skills and cultivate a well-rounded fascial system at the same time.

Athletics

Learn a diverse array of jumps through tasks and games, engage in rhythmic and playful explorations of running patterns, and cultivate an athletic foundation. This base will empower you to infuse your movements with power, speed, and agility without relying solely on conventional workouts. Our practice remains open and enjoyable! Drawing from track and field, plyometrics, and general locomotion, we'll develop a foundation capable of supporting us in all the activities we love.

Squats & Balance

Learn a wide range of squats and lunges, and discover how to navigate and cultivate a strong foundation. Enhance your sense of balance and your ability to move effectively on one leg, further refining your overall movement proficiency.

Flexibility

Improve your flexibility using a blend of diverse techniques, with an emphasis on dynamic and ballistic approaches. Discover how to expand your range of motion by participating in various patterns and tasks, while also becoming proficient at its application in dynamic situations.

Health & Longevity

In addition to learning how to maintain joint integrity and navigate our structure with sensitivity, we'll also focus on developing a deeper awareness of how our practice influences our physical well-being throughout the chapters. Enhance resilience and the ability to maneuver and organise your structure within challenging positions encountered during dynamic and unpredictable activities. Promote recovery through gentle, soothing movements that provide a massage-like effect and allow for an assessment of your structure.

Who is this course for?

This course is suitable for individuals at all levels and is tailored for:



Coaches and educators across all disciplines seeking to broaden their teaching repertoire and learn how to create environments that foster creativity, exploration, and autonomy for their students.


Professional dancers, martial artists, and athletes aiming to enhance their practice with greater playfulness while progressing towards their goals.


Rehabilitation practitioners who seek to deepen their understanding of the body through firsthand experience rather than solely through theoretical study. By gaining knowledge and direct experience of human movement beyond traditional learning environments, practitioners can broaden their understanding of applicable principles and develop personalized solutions for their patients.


The general public and curious movers who wish to expand their knowledge and comprehension of the body as a complex interconnected organism and expand their capacity for creative thinking and explorative behaviour. 



What is included?



22 chapters - 400+ prerecorded lessons


Clear structured explanations and demonstrations of the patterns and tasks included. 



4 live Zoom classes 

(optional attendance) 


During these sessions, we will start with an Q & A, discuss the course material, theories on motor development, movement principles, implications for practice and coaching, and philosophise about related subjects. Schedule will be announced via email in January. 


Lifetime access to all materials (exception - zoom classes)

 and any potential future updates.


Equipment Required:

Space Requirements: While the material can be explored within the confines of a room, utilizing other spaces such as athletic facilities, parks, or dance studios would enhance the overall experience.

Tools: Ensure you have the following items on hand:

2 elastic bands

Jenga blocks, chalk, or tape

A martial arts belt


From January 1st enrollment in the course will no longer be possible for undetermined period of time.


2-3 Months Split Payment Regulation

Each month, you’ll be charged a specific amount on the date of your first payment, depending on whether you choose the 2, 3 or 4 installment option: 


2 instalments - 350€ (2 months payment)

3 instalments - 233.33€ (3 months payment) 

4 instalments - 175€ (4 months payment)


You’ll have immediate access to all course material. However, if you miss a payment, your access will be blocked until the payment is made.


For the 3 or 4 instalments split, please reach out to [email protected] 

 



Course curriculum

  • 1

    Disclaimer

    • Disclaimer
  • 2

    Chapter 1: Health and Longevity

    • Introduction

    • Articulating Feet

    • Variations on Knees and Hips Articualtion

    • Ideas On Further Exploration

    • Task 1 (Explanation): Multi - Angular Shifting Squat

    • Task 1 (Demonstration): Multi - Angular Shifting Squat

    • Task 2 (Explanation): Open Squat Transitions and Arms Integration

    • Task 2 (Demonstration): Open Squat Transitions and Arms Integration

    • Task 3 (Explanation): Low Squat Locomotion

    • Task 3 (Explanation): Pivoting and Spinning Variation

    • Task 3 (Demonstration): Low Squat Locomotion

    • Task 3 (Demonstration): Pivoting and Spinning Variation

    • Task 4 (Explanation): From Sitting to Squat

    • Task 4 (Demonstration): From Sitting To Squat 1

    • Task 4 (Demonstration): From Sitting To Squat 2
  • 3

    Chapter 2: Harnessing Biotensegrity

    • Part 1: Whole Body Squats, Spirals and Shaking Patterns

    • Part 2: Bouncing & Hopping & Jumping

    • Part 3: Bouncing Into High Jump & The Runner Jump

    • Additional Material: Ice Skater Jump, Touching Toes Lunge and Knee Up Jump (Explanation)

    • Bouncing Demonstration

    • Bouncing Into High Jump Demonstration

    • Runner Jump Demonstration

    • Ice Skater Jump Demonstration

    • Touching Toes Lunge Demonstration

    • Knee Up Jump Demonstration

    • Spiral Drop Squat Demonstration

    • Bouncing - Close Open Base Demonstration
  • 4

    Chapter 3: Harnessing Biotensegrity II

    • Task 1 (Explanation): Bouncing Squat Variation 1 & 2

    • Task 1 (Demonstration): Bouncing Squat Variation 1 & 2

    • Task 2 (Explanation): Bouncing Squat Accent Up

    • Task 2 (Demonstration): Bouncing Squat Accent Up

    • Task 2 Alternative (Explanation): Open Base Bouncing Squat - Multiple Bounces & Accent Up

    • Task 2 Alternative (Demonstration): Open Base Bouncing Squat - Multiple Bounces

    • Task 2 Alternative (Demonstration): Open Base Bouncing Squat - Accent Up

    • Task 3 (Explanation): Touching The Ground & Jumping

    • Task 3 Patterns (Demonstration 1): Touching The Ground & Jumping

    • Task 3 (Demonstration 2): Touching The Ground & Jumping (slow down/fast up)

    • Task 3 Patterns (Demonstration 3): Touching The Ground & Jumping (fast down/fast up)

    • Task 4 (Explanation): Shoot

    • Task 4 (Demonstration 1): Shoot

    • Task 4 (Demonstration 2): Shoot

    • Task 5 (Explanation): Bouncing Side to Side In Space - Coordinating Arms & Feet

    • Task 5 (Demonstration): Bouncing Side to Side In Space - Coordinating Arms & Feet

    • Task 5 (Demonstration 2): Bouncing Side to Side - Adding Jump
  • 5

    Chapter 4: On One Leg

    • Introduction

    • Follow Along: From Small Articulation to Swings and Waves

    • Task 1 (Explanation): Exploring the space around the sanding legs

    • Task 1 (Demonstration): Exploring the space around the sanding legs

    • Task 2 (Explanation): Points In Space and Drawing Lines

    • Task 2 (Demonstration): Points In Space and Drawing Lines

    • Task 3 (Explanation): Balance Challenge

    • Task 3 (Demonstration): Balance Challenge

  • 6

    Chapter 5: On One Leg II

    • Follow Along 1: Circular Swings and Tapping Variations

    • Follow Along 2: Swings - Accent Down and Spiral

    • Follow Along 3: Twisted Swings and Twisting Standing Leg

    • Slow Motion Demonstration The Material Above

    • Task 1 (Explanation): Dynamic One Legged Squats (with and without support)

    • Task 1 (Demonstration): Dynamic One Legged Squats (with and without support)

    • Task 1 (Demonstration): Dynamic One Legged Squats - Forth/Back/Side Variation

    • Revisiting Tasks

    • Task 2 Variation 1/2/3 (Explanation): From Open Moving Squat to 1 Leg and Back

    • Task 2 Variation 2 (Demonstration): From Open Moving Squat to 1 Leg and Back Balance

    • Task 2 Variation 2 (Demonstration): From Open Moving Squat to 1 Leg and Back Fast

    • Task 2 Variation 2 (Demonstration): Touching The Ground

    • Task 3 (Explanation): Shifting Weight In Space - Low Squat

    • Task 3 (Demonstration): Shifting Weight In Space - Low Squat

    • Task 3 (Demonstration 2): Shifting Weight In Space - Low Squat
  • 7

    Chapter 6: Pattern Based Dynamic Flexibility

    • Introduction

    • Part 1: Rotational and Twisting Whole Body Patterns

    • Part 2: Expanding, Squatting, Swinging Legs and Pendular Patterns Variations

    • Part 3: Rebound Stretch, Open Stance, Twisting Lunge, Diagonal Lunge, Spiral Squats

    • Part 4: Low Position Shifting Lunge Variations, Knee Kisses, Quads Stretch, Rolling Forth and Back

    • Part 5: The End
  • 8

    Chapter 6 Movements Library: Pattern Based Dynamic Flexibility

    • Deep Squat Spine Roll

    • Pendular Rebound 1 Leg Expansion

    • Rebound Leg Swings

    • Side to Side Progressive Leg Swings

    • Circular Side To Side Leg Swing

    • Touching Toes Elastic Diagonal Lunge

    • Dropping Arms Elastic Hamstring Stretch

    • Opening The Base

    • Twisting Lunge

    • Diagonal Spiral Lunge

    • Spiral Deep Squat

    • Spiral Deep Squat (Different Angle)

    • Shifting Weight In Low Lunge

    • Shifting Weight In Low Lunge Variation 2

    • Knees To The Ground (update)

    • Bent Knee Lunge

    • Rolling Back and Forth
  • 9

    Chapter 7: Tasked Based Dynamic Flexibility

    • Task 1 (Explanation): Navigating Freely & Transitioning - Downward/Upward Facing Dog and One Leg

    • Task 1 (Demonstration): Navigating Freely & Transitioning - Downward/Upward Facing Dog and One Leg

    • Task 2 (Explanation): Navigating Lunge Variations

    • Task 2 (Demonstration): Navigating Lunge Variations

    • Task 3 (Explanation): Navigating Deep Open Squats and Lunges - Integrating Arms

    • Task 3 (Demonstration): Navigating Deep Open Squats and Lunge - Integrating Arms

    • Task 4 (Explanation): Navigating Holding Leg Behind In Space Stretches

    • Task 4 (Demonstration): Navigating Holding Leg Behind In Space Stretches

    • Task 5 (Explanation): 1 Leg Into Squats and Lunge Variations

    • Task 5 (Demonstration): 1 Leg Into Squats and Lunge Variations

    • Task 6 (Explanation): Rhythmical Elastic Stretching - Shuffle Into Lunge Variations

    • Task 6 (Demonstration): Rhythmical Elastic Stretching - Shuffle Into Lunge Variations

    • Task 7 (Explanation): Navigating Low Positions

    • Task 7 (Demonstration): Navigating Low Positions

    • Task 8 (Explanation + Demonstration): Navigating 3 New Low Positions
  • 10

    Chapter 8: Swinging & Kicking Patterns

    • Introduction

    • Introduction 2

    • Part 1: Warming Up With Whole Body Movements and Coordinative Patterns

    • Part 2: Circular Leg Swings & Elastic Windmill Toe Touch Coordination

    • Part 3: Diagonal Twisting Kick & Half Moon to Side Kick & Elastic Pendular Kick
  • 11

    Chapter 9: Kicking Patterns Fundametals - Straight Kicks

    • Frontal Kick & Footwork (Explanation): Variation 1 to 6

    • Frontal Kick & Footwork (Demonstration): Variation 1 - Basic Footwork & Back Leg Frontal Kick

    • Frontal Kick & Footwork (Demonstration): Variation 2 - Front + Back Leg Kick

    • Frontal Kick & Footwork (Demonstration): Variation 3 - Step to Front Leg Kick

    • Frontal Kick & Footwork (Demonstration): Variation 4 - Shuffle Step + Front Leg Kick

    • Frontal Kick & Footwork (Demonstration): Variation 5 - Front Step + Back Leg Kick

    • Frontal Kick & Footwork (Demonstration): Variation 2 - Shuffle Step + Back Leg Kick

    • Frontal Kick & Footwork (Demonstration): Improvisation - All Together

    • Roundhouse Kick Introduction

    • Roundhouse Kick (Explanation): Variation 1 to 6

    • Roundhouse Kick (Demonstration): Variation 1 - Front Leg

    • Roundhouse Kick (Demonstration): Variation 2 - Back Leg

    • Roundhouse Kick (Demonstration): Variation 3 - Elastic Looping

    • Roundhouse Kick (Demonstration): Variation 4 - Jumping Switch Kick

    • Roundhouse Kick (Demonstration): Variation 4 - Jumping Switch Kick (Slow Motion)

    • Roundhouse Kick (Demonstration): Variation 5 - Faint Kick

    • Roundhouse Kick (Demonstration): All Together Improvisation

    • Side Kick (Explanation): Variation 1 to 6

    • Side Kick (Demonstration): Variation 1 - Shifting Weight

    • Side Kick (Demonstration): Variation 2 - Shuffle Step to Side Kick

    • Side Kick (Demonstration): Variation 3 - Half Turn Side Kick

    • Side Kick (Demonstration): Variation 4 - Back Half Turn to Side Kick

    • Side Kick (Demonstration): Variation 5 - Front Back Turn Footwork

    • Side Kick (Demonstration): Variation 5 - Front Back Turn to Side Kick

    • Side Kick (Demonstration): Variation 6 - Side to Side Levels

    • Side Kick (Demonstration): All Together Improvisation
  • 12

    Chapter 10: Kicking Patterns Fundamentals - Rotational Kicks

    • 360 Roundhouse Kick (Explanation): Variation 1-2

    • 360 Roundhouse Kick - Sideways Jumping Travel (Explanation) - Variation 3

    • 360 Roundhouse Kick - Forward Jumping Travel (Explanation) - Variation 4

    • 360 Roundhouse Kick (Demonstration): Variation 1- Basic

    • 360 Roundhouse Kick (Demonstration): Variation 2 - Kick Switch

    • 360 Roundhouse Kick (Demonstration): Variation 3 - Sideways Jumping Travel

    • 360 Roundhouse Kick (Demonstration): Variation 4 - Forward Jumping Travel

    • Armada (Explanation): Progression

    • Armada (Explanation): Clarifying

    • Armada (Demonstration): Progression - Twisting With and Without Break

    • Armada (Demonstration): Final Form

    • Parafuso/Jumping 360 Roundhouse Kick (Explanation): Progression

    • Parafuso/Jumping 360 Roundhouse Kick (Demonstration): Progression - Step 1

    • Parafuso/Jumping 360 Roundhouse Kick (Demonstration): Progression - Step 2

    • Parafuso/Jumping 360 Roundhouse Kick (Demonstration): Progression - Step 3

    • Parafuso/Jumping 360 Roundhouse Kick (Demonstration): Final Form

    • Parafuso/Jumping 360 Roundhouse Kick (Demonstration): Double/Triple Variation

    • Meia Lua de Compasso (Explanation): Progression

    • Meia Lua de Compasso (Demonstration): Progression - The Entrance

    • Meia Lua de Compasso (Demonstration): Variation 1 - Both Hands Down

    • Meia Lua de Compasso (Demonstration): Variation 2 - 1 Arm

    • Meia Lua de Compasso (Demonstration): Variation 3 - No Hands

    • Context Matters

    • Improvisation (Explanation): All Kicks and Footwork Together - The Dancer, The Athlete, The Martial Artist

    • Improvisation - Demonstration
  • 13

    Chapter 11: On Knees

    • Introduction

    • Part 1 (Follow Along): Tuning In With Whole Body Patters: Waving, Twisting, Swinging, Pendulum and Moving Base

    • Part 2 (Follow Along): Knees - Circular Motions, Pumping, Waving Variations

    • Part 3 (Follow Along): Testing Knees in Deeper Ranges Through Complex Whole Body Movements (Stability, Coordination and Harmonic Organisation)

    • Talk: Understanding your boundaries and how far you want to expand - necessity, risk and what remains as the years pass.

    • Talk: Action Capabilities, Affordances and Knowing To Organise The Body in Unusual Positions

    • Task 1 (Explanation): Suspended Leaning Into Knees - To Squat Variations - Back To Standing

    • Task 1 (Demonstration): Suspended Leaning Into Knees - To Squat Variations - Back To Standing

    • Task 2 (Explanation): Wrestling Inspired Lunges - Variation 1 to 3

    • Task 2 (Demonstration): Footwork in Low Position - Moving In Space

    • Task 2 (Demonstration): Wrestling Inspired Lunges - No Ends Variation

    • Task 2 (Demonstration): Wrestling Inspired Lunges - Arms Swipe

    • Task 2 (Demonstration): Wrestling Inspired Lunges - Jump

    • Task 2 (Demonstration): Wrestling Inspired Lunges - Curving Through Space

    • Task 2 (Demonstration): Wrestling Inspired Lunges - All Together Improvisation

    • Task 3 (Explanation): Pumping & Waving

    • Task 3 (Explanation): Pumping & Waving
  • 14

    Chapter 12: Low Gate

    • Introduction

    • Introduction 2

    • Shifting Weight, Twisting and Looking, Swinging Arms, Balancing and Swinging Leg - In Squat

    • Jumping Switch Squat (Explanation + Demonstration)

    • Walking Switch Squat (Explanation)

    • Walking Switch Squat (Demonstration)

    • Back Slide (Explanation + Demonstration)

    • Side Swipe (Explanation)

    • Side Swipe (Demonstration)

    • Task 1 (Explanation): Low Gate and Quadrupedal - Integrating Improvisation

    • Task 1 (Demonstration): Low Gate and Quadrupedal - Integrating

    • Task 2 (Explanation): Low Flow - Changing Direction

    • Task 2 (Demonstration): Low Flow - Changing Direction

    • Task 3 (Explanation): Transitioning In Between Sitting and Low Gate

    • Task 4 (Demonstration): Transitioning In Between Sitting and Low Gate

    • Task 4 (Explanation): Low Lunge and Tail Steps

    • Task 4 (Demonstration): Low Lunge Shifting Weight

    • Task 4 (Demonstration): Low Lunge and Tail Steps

  • 15

    Chapter 13: The Jumping Pattern

    • Task 1 (Explanation): Twisting and Small Jump With Accent

    • Task 1 (Demonstration): Twisting and Small Jump With Accent

    • Task 2 (Explanation): Twisting and High Jump

    • Task 2 (Demonstration): Twisting and High Jump

    • Task 3 (Explanation): Push Through Jump

    • Task 3 (Demonstration): Push Through Jump

    • Task 4 (Explanation): Touching Feet - Creating Shapes

    • Task 4 (Demonstration): Touching Feet - Creating Shapes

    • Task 5 (Explanation): From One Leg To Another In Space Long Jumps - Integrating Arms

    • Task 5 (Demonstration): From One Leg To Another In Space Long Jumps

    • Task 5 (Demonstration): Integrating Arms - Side to Side and Front Back Co-ordination

    • Task 6 (Explanation): From Stick - Into Circle

    • Task 6 (Demonstration): From Stick - Into Circle

    • Task 7 (Explanation): Turning Jump Inside The Circle

    • Task 7 (Demonstration): Turning Jump Inside The Circle

    • Task 8 (Explanation): From One Stick To Another Switching Legs

    • Task 8 (Demonstration): From One Stick To Another Switching Legs

    • Task 9 (Explanation): One Leg From Stick to Stick All Directions

    • Task 9 (Demonstration): One Leg From Stick to Stick All Directions

    • Task 10 (Explanation): Progressive One Leg Precision Jumps

    • Task 10 (Demonstration): Progressive One Leg Precision Jumps

    • Task 10 (Demonstration): Progressive One Leg Precision Jumps

    • Task 11 (Explanation): One Leg Side Jump From One Stick to Another

    • Task 11 (Demonstration): One Leg Side Jump From One Stick to Another

    • Task 12 (Explanation): One Leg Side Jump - Forth and Back

    • Task 12 (Demonstration): One Leg Side Jump - Forth and Back

    • Task 12 (Explanation): One Leg Side Jump - Forth and Back

    • Task 13 (Explanation): Frontal Long Jump

    • Task 13 (Demonstration): Frontal Long Jump - Open Base

    • Task 13 (Demonstration): Frontal Long Jump - Narrow Base

    • Task 14 (Explanation): From 2 Legs to 1 (With Sticks)

    • Task 14 (Demonstration): From 2 Legs to 1 (With Sticks)

    • Task 14 (Demonstration): From 2 Legs to 1 (With Sticks)
  • 16

    Chapter 14: Coordiantions 1

    • Introduction

    • Sequence 1 (Explanation): Explaining The Patterns

    • Sequence 1 (Explanation): Full Sequence

    • Pattern 1 (Demonstration): Arms Drop + Step Back

    • Pattern 2 (Demonstration): Walking + Back Swing

    • Pattern 3 (Demonstration): Back Arm Swing + Front Kick

    • Pattern 4 (Demonstration): Shuffle + Back Swing

    • Pattern 5 (Demonstration): Shuffle + Back Swing + Side Kick

    • Sequence 1 (Demonstration): Full Sequence

    • Sequence 1 (Demonstration): Full Sequence Slow Motion

    • Sequence 2 (Explanation): Explaining The Patterns

    • Sequence 2 (Explanation): Full Sequence

    • Pattern 1 (Demonstration): Diagonal Step Reaching Toes

    • Pattern 2 (Demonstration): Shuffle Back + Diagonal Step

    • Pattern 3 (Demonstration): Diagonal Step + Armada

    • Pattern 4 (Demonstration): Throw Above and Switch Sides

    • Sequence 2 (Demonstration): Full Sequence
  • 17

    Chapter 15: Coordinations 2

    • Sequence 1 - Explaining The Patterns

    • Explanation Full Sequence 1: Just Legs & Adding Arms

    • Pattern 1 (Demonstration): Walking Scissors

    • Pattern 2 (Demonstration): Switch Step

    • Pattern 3 (Demonstration): Shuffle Back Swing

    • Sequence 1 Full (Demonstration)

    • Sequence 2 - Explaining The Patterns & Full Sequence

    • Pattern 1 (Demonstration): Side-Side Arm Swings

    • Pattern 2 (Demonstration): Side-Side-Back Arm Swings

    • Pattern 3 (Demonstration): Side-Side-Back-Front Kick

    • Pattern 4 (Demonstration): Full Sequence

    • Task Explanation - Improvisation Based On All Sequences

    • Task Demonstration - Improvisation Based On All Sequences
  • 18

    Chapter 16: The Squat

    • Introduction

    • How To Approach This Chapter

    • Task 1 (Explanation): Investigating the Organization of Weight Distribution in the Squat

    • Task 1 (Demonstration): Investigating the Organization of Weight Distribution in the Squat (Demonstration)

    • Pattern 1 (Explanation): Extended Backline Squat - Variation 1 to 3

    • Pattern 1 (Demonstration): Extended Backline Squat - Variation 1

    • Pattern 1 (Demonstration): Extended Backline Squat - Variation 2

    • Pattern 1 (Demonstration): Extended Backline Squat - Variation 3

    • Sequence 1 (Explanation): Rotational Extended Back Line Squat + Elastic Twist + Lunge

    • Sequence 1 (Demonstration): Rotational Extended Back Line Squat + Elastic Twist + Lunge

    • Pattern 2 (Explanation): Crossed Legs Sitting Squat

    • Pattern 2 (Demonstration): Crossed Legs Sitting Squat

    • Pattern 3 (Explanation): Diagonal Lunge To Heel

    • Pattern 3 (Demonstration): Diagonal Lunge To Heel - Variation 1

    • Pattern 3 (Demonstration): Diagonal Lunge To Heel - Variation 2

    • Pattern 4 (Explanation): Spiral Squat

    • Pattern 4 (Demonstration): Spiral Squat

    • Task 2 (Explanation): Navigating Space with Spiral Squats

    • Task 2 (Demonstration): Navigating Space with Spiral Squats

    • Task 3 (Explanation): Elevated Squats

    • Task 3 (Demonstration): Elevated Squats

    • Pattern 5 (Explanation): Pendular Squat Progression

    • Pattern 5 (Demonstration): Progression 1 - Rocking Motion

    • Pattern 5 (Demonstration): Progression 2 - Pendular Squats No Arms Variation

    • Pattern 5 (Demonstration): Progression 3 - Pendular Squats + Chopping Wood

    • Pattern 6 (Explanation): Rower Squat - Variation 1 & 2

    • Pattern 6 (Demonstration): Rower Squat - Variation 1 & 2

    • Sequence 2 (Explanation): Whirlwind Squat - Open-Armed Twist

    • Sequence 2 (Demonstration): Whirlwind Squat - Open-Armed Twist

    • Sequence 3 (Explanation): Open Squat + Cossack Squat

    • Sequence 3 (Demonstration): Open Squat + Cossack Squat

    • Task 4 (Explanation): Supported Irregular Sissy Squats

    • Task 4 (Demonstration): Supported Irregular Sissy Squats

    • Pattern 7 (Explanation): Waving Sissy Squat

    • Pattern 7 (Demonstration): Waving Sissy Squat

    • Task 5 (Explanation): Irregular 1 Leg Supported Squats

    • Task 5 (Demonstration): Irregular 1 Leg Supported Squats

    • Task 6 (Explanation): Irregular 1 Leg Squats

    • Task 6 (Demonstration): Irregular 1 Leg Squats

    • Task 6 (Explanation): Supported Dropping Irregular Squats

    • Task 6 (Demonstration): Supported Dropping Irregular Squats
  • 19

    Chapter 17: Footwork

    • Introduction

    • Pattern 1 (Explanation): Alternative Front Back

    • Pattern 1 (Demonstration): Alternative Front Back

    • Pattern 2 (Explanation): Shuffle Step - Variation 1 to 3

    • Pattern 2 (Demonstration): Shuffle Step - Variation 1 to 3

    • Pattern 3 (Explanation): Transitioning Taping Front and Behind

    • Pattern 3 (Demonstration): Transitioning Taping Front and Behind

    • Pattern 4 (Explanation): Twisting Variation 1 to 3

    • Pattern 4 (Demonstration): Twisting Variation 1 to 3

    • Pattern 5 (Explanation): Scissors Variation 1 to 3

    • Pattern 5 (Demonstration): Scissors - Athletic Variation & Dancer Variation

    • Pattern 5 (Demonstration): Scissors Forth and Back Variation

    • Pattern 5 (Demonstration): Scissors Around Variation

    • Pattern 6 (Explanation): Back Step

    • Pattern 6 (Demonstration): Back Step Runner Variation & Dropping Arm Variation

    • Sequence 1 (Explanation): Back Step + Shuffle Step

    • Sequence 1 (Demonstration): Back Step + Shuffle Step

    • Pattern 7 (Explanation): Stepping Around + Shuffle

    • Pattern 7 (Demonstration): Stepping Around + Shuffle

    • Sequence 2 (Explanation): Diagonal Step, Pivot, Step Under

    • Sequence 2 (Demonstration): Diagonal Step, Pivot, Step Under

    • Cross Sequence 3 (Explanation)

    • Cross Sequence 3 (Demonstration)

    • Pattern 8 (Explanation): Off Axis Around and Around Variation 1 to 3

    • Pattern 8 (Demonstration) : Off Axis Around and Around

    • Pattern 8 (Demonstration) : Off Axis Around and Around + Turn

    • Pattern 8 (Demonstration) : Off Axis Around and Around + Inside Step Turn

    • Task (Explanation): The Pentagon Variation 1 & 2

    • Task (Explanation): The Pentagon Variation 1 - 1 Foot Inside

    • Task (Explanation): The Pentagon Variation 2 - Both Feet Inside

    • Task (Explanation): The Pentagon - All Together
  • 20

    Chapter 18: Improvising With Kicking Patterns

    • Task 1 (Explanation): Kick Into Low Flow

    • Task 1 (Demonstration): Kick Into Low Flow

    • Task 1 (Demonstration 2): Kick Into Low Flow

    • Task 2 (Explanation): Bouncing Front-Back - To Squat - Into Kicking Pattern

    • Task 2 (Demonstration): Bouncing Front-Back - To Squat - Into Kicking Pattern

    • Task 3 (Explanation): From Standing - To Kneeling - Into Kicking

    • Task 3 (Demonstration): From Standing - To Kneeling - Into Kicking

    • Task 3 (Demonstration 2): From Standing - To Kneeling - Into Kicking

    • Task 4 (Explanation): Running Into Kicking

    • Task 4 (Demonstration): Running Into Kicking

  • 21

    Chapter 19: On Feet

    • Introduction

    • Task 1 (Explanation): Shifting Weight and Articulating Ankles - Variation 1 & 3

    • Task 1 (Demonstration): Shifting Weight and Articulating Ankles - On Spot

    • Task 1 (Explanation): Shifting Weight and Articulating Ankles - Moving Sideways

    • Task 1 (Explanation): Shifting Weight and Articulating Ankles - Accent Up

    • Task 2 (Explanation): Ankle Circles All Around

    • Task 2 (Demonstration): Ankle Circles All Around

    • Task 3 (Explanation): Toes And Ankle Walking Coordination Stretch

    • Task 3 (Demonstration): Toes And Ankle Walking Coordination Stretch

    • Task 4 (Explanation): Exploring All Around The Sole

    • Task 4 (Demonstration): Exploring All Around The Sole

    • Task 5 (Explanation): From Toes to Heels

    • Task 5 (Demonstration): From Toes to Heels

    • Task 6 (Explanation): Elevated

    • Task 6 (Demonstration): Elevated

    • Task 7 (Explanation): On One Leg - Ankle Circles All Positions

    • Task 7 (Demonstration): On One Leg - Ankle Circles All Positions

    • Task 8 (Explanation): Tapping Everywhere

    • Task 8 (Demonstration): Tapping Everywhere

    • Task 9 (Explanation): Shaking

    • Task 9 (Demonstration): Shaking

  • 22

    Chapter 20: Rhythmical Exploration of The Running Pattern

    • Introduction

    • Task 1 (Explanation): Simple Running Pattern Coordiantion

    • Task 1 (Demonstration): Simple Running Pattern Coordiantion

    • Task 2 (Explanation): Double Hop

    • Task 2 (Demonstration): Double Hop

    • Task 2 (Explanation): Outward Bound Stride

    • Task 2 (Demonstration): Outward Bound Stride

    • Task 3 (Explanation): Twisted Reach Running Pattern

    • Task 3 (Demonstration): Twisted Reach Running Pattern

    • Task 4 (Explanation): Dynamic Weight Transfer Running Pattern

    • Task 4 (Demonstration): Reverse Lean Running Pattern - Progression 1

    • Task 4 (Demonstration): Heels to Glutes Running Pattern - Progression 2

    • Task 4 (Demonstration): Dynamic Weight Transfer Running Pattern

    • Task 5 (Explanation): Hand Swipe Running Pattern

    • Task 5 (Demonstration): Hand Swipe Running Pattern
  • 23

    Chapter 21: Soft Recovery

    • Part 1: From Feet to Knees

    • Part 2: Hips, Spine and Soft Squats

    • Part 3: Shoulders, Elbows, Spine and Hips

    • Part 4: Quadrupedal, Lying Down, Shaking and Stillness

  • 24

    Chapter 22: Harnessing Biotensegrity III: Elastic Bands - Rhythm and Coordination

    • How To Use This Chapter

    • Setting Up The Elastic Band (r)

    • Setting Up The Elastic Bands (Close Up)

    • Introduction

    • Pattern 1 (Explanation): Circular Washing

    • Pattern 1 (Demonstration): Circular Washing

    • Task 1 (Explanation): Limb Loop Coordination

    • Task 1 (Demonstration): Alternative Arms Loop

    • Task 1 (Demonstration): Descending Alternative Arms Loop

    • Task 1 (Demonstration): Limb Loop Coordination

    • Integrated Whole-Body Movement

    • Task 2 (Explanation): Shuffle Step + Framing Legs

    • Task 2 (Demonstration): Shuffle Step + Framing Legs

    • Task 2 (Demonstration): Shuffle Step + Framing Legs (Side View)

    • Task 3 (Explanation): Arm Reach + Rear Kick - Variation 1 to 3

    • Task 3 (Demonstration): Scissors To 1 Leg (Variation 1)

    • Task 3 (Demonstration): Scissors To 1 Leg - Alternating Arms (Variation 2)

    • Task 3 (Demonstration): Arm Reach + Rear Kick - In Space (Variation 3)

    • Task 4 (Explanation): Overhead Throw Variation 1 to 3

    • Task 4 (Demonstration): Overhead Throw - Standing (Variation 1)

    • Task 4 (Demonstration): Overhead Throw - Close Feet (Variation 2)

    • Task 4 (Demonstration): Overhead Throw - Open Base (Variation 3)

    • Task 5 (Explanation): Running Pattern, Skipping Step and Running +Skipping

    • Task 5 (Demonstration): Running Pattern

    • Task 5 (Demonstration): Skipping

    • Task 5 (Demonstration): Running + Skipping

    • Task 6 (Explanation): Hopping

    • Task 6 (Demonstration): Hopping

    • Task 7 (Explanation): Twist Squats

    • Task 7 (Demonstration): Twist Squats Explanation

    • Task 8 (Explanation): Deep Squat Waves

    • Task 8 (Demonstration): Deep Squat Waves

    • What Brings Me Back

Testimonial

Agnieszka Stron

I love the format of the course which not only provides material for a lifetime of a practice but also the knowledge behind it, so we can fully understand what and why we’re doing certain things. So the great material online with explanation and demonstration, well structured and informative lectures, as well as the possibly of getting feedback is unprecedented and much needed in the world of all the misleading and often overcomplicated offer available. I’d say that your approach and teaching style has been groundbreaking and hugely influential in my life and my practice. No other teachers have had such a huge impact on me, my movement and my teaching as you and Josephine. You are doing some very important work on this planet and I feel truly grateful for having the chance to meet you. It’s also fantastic to have been witnessing how you’ve been growing and evolving over the years. How with every course you release, every new project you’re becoming an ever more amazing mover and teacher. So thank you from the bottom of my heart, your work means the world to me.

Felipe Barbosa

As in the experience with Stefan's previous courses, in Creative Athlete he once again offers a clarifying, practical, and profound perspective on the nature of movement. Each proposed practice in Creative Athlete has enriched my understanding of movement in various ways. After the course, I have a much clearer understanding of the direction my regular movement practice has been taking in recent years, and I now feel equipped with practical and theoretical knowledge to better guide my practice for at least the next few months, perhaps years! The effects of the course will resonate with me for a long time, as it is a living, organic, and promising knowledge for anyone who wants to move in a more creative, critical, adaptable, fluid, flexible, light, conscious, and honest way. I especially recommend it to practitioners of body arts, martial arts, and athletes in general, whether amateur or professional. The feedback I received from executing the proposals, combined with the theoretical knowledge about the ecological nature of human movement (in its physiological and psychological nuances), significantly impacted my perception and understanding of the nature of movement in my life. The nature of movement, from its simplest and most essential form to its transposition into artistic expression of the body, in my case with dance, theater, and performance. I leave this experience transformed, with a transformed personal movement practice, questioning various choices I made that distanced me from my deepest desires, and now proposing to myself new choices that will very likely bring me much closer to my goals in a much shorter time. My journey with movement is far from over, but I feel much more confident and prepared to continue practicing, building an organic, living, ecological movement practice aligned with my human and animal essence.

Harriet Parr-Burman

There are so many great things to say about this course it hard to know where to begin. Not only is it a beautiful resource to learn new ways of moving but it’s also unique in its ability to inspire, empower and inform your own creative process. This course felt like movement therapy for both the body and the mind. I would recommend this course to anyone wanting to expand their movement vocabulary, anyone who is lacking confidence in their movement abilities as well as those who are wanting some creative inspiration - this course has it all to empower and nurture the individual in their movement practice. The beautiful openness and curiosity that Stefan brings to his creative process is infectious and wonderful to shadow. Not only is it an opportunity to learn theory behind becoming an all rounded better mover but the four months of hands on feedback is unbelievably detailed and enlightening to inform and map your own movement capabilities and learn from Stefan first hand. I’ve left this course feeling more equipped with tools to help me through creative blocks and an eagerness to expand my movement vocabulary way beyond what I thought was possible before. I’ve learnt so much about my base, how I articulate and also plenty of new movements to inquire and learn more about my body. Thank you Stefan for all your energy in creating and facilitating this course - A true masterpiece and gift for humanity ❤️

Liese Meister

I highly recommend Stefan’s course to anyone interested in movement research. Although I am in recovery, attending was valuable to me in several ways. For one, my nerdiness was quenched by detailed theory, but more importantly, Stefan’s instruction led to practice. This is an important step that I myself find difficult. He is a great teacher who has a knack for giving me the support and dose of information I need to engage with new ideas, but who also encouraged me to find my own way of adapting the challenges to my own abilities. After attending the course, I feel much more confident in my own research. And especially in times when I could hardly move, the constant encouragement to explore helped me to stay motivated and become more open-minded. My personal goal: to cultivate a playful state of mind.

Om Gautam