Lesson Level : 8
Cat Balance
lesson
2m 49s
Video Details
The concept of the cat balance exercise is introduced as a valuable activity focused on core control and body alignment. The exercise also emphasizes the significance of hip positioning, with advice to avoid being bunched up, as this increases the risk of falling. The exercise not only develops physical stability but also challenges various muscle groups, making it a comprehensive workout for both balance and strength.
Execution begins with the individual securing a proper grip and placing one foot on the balance surface. From this position, they can transition to various movements, reinforcing the importance of distributing weight effectively. The two main techniques for maintaining balance—keeping knees above the bar and using a quadrapedal movement—are discussed in detail, offering different pathways for individuals to gauge their comfort and skill levels while ensuring a smooth movement pattern.
As the exercise continues, participants are reminded that the cat balance demands strength from the hips, abs, and deltoids, making it a physically demanding practice. The encouragement to explore these movements while maintaining balance illustrates the dual emphasis on fitness and fun in this exercise. Trying out various positions and movements can ultimately build proficiency and enhance overall balance skills.
Key Points:
- The cat balance exercise promotes core control and requires mindful hip positioning to minimize the risk of falling.
- Different techniques can be employed, such as maintaining knee height above the bar and using quadrapedal movements for effective balance.
- The exercise is physically demanding, engaging multiple muscle groups and encouraging participants to explore and improve their balance skills.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate the ability to cat-balance along a railing of standard scaffolding-width or less. The cat-balance must have both hands and feet on the railing in a crawl position. You must travel 10-steps along the rail forwards, and then return backwards without falling off.
You must stay on the rail the entire time, completing the entire 20 steps.
The rail must be straight and cannot contain any bends.
Rail can be any height.
You can take as long as you need.
Repeat once.
Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x10 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
Distance of rail must be 10-steps.
repetitions.
You must complete 1 repetitions
+ / -
You can repeat more than specified.
Details
Repeat the 20-steps only once.
sides.
You must complete and demonstrate on Both front and back facing.
Details
You must complete both forwards and backwards 10-steps.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
5.56okay the humble cat balance we have a8.84lot of cat words in Parkour Cat pass and11.799cat leap and we also have cat balance so15.519the idea here is um it's a a really good19.24exercise for uh core control and you're23.32going to be finding there's a lot of25.48work happening on your28.039hips there's a one or two sort of tips31.4to think about so spread out when you do34.879this if you remain kind of bunched up38.04your hips are going to be higher and39.559it's going to be easier for you to fall41.039off there's also a couple of ways of43.399doing this so let's have a look so I'm45.6going to get one foot on and I'm going48.079to turn50.48and and I'm going to use my hands to53.76grip as hard as I can okay and I'm going57.68to then push my feet back a little bit60.84and you can63.199see let's switch hands there we go all66.96right so that is the cap balance68.88position and you want to start with just70.52trying to hold the position this is hard73.52enough as it is and your hands are going77.439to be doing most of the work on keeping80.759the balance now as I said there's a83.6couple of ways of doing this the first85.2way is this where my knees you'll notice87.56my knees are above the bar my legs above90.32the bar but you can also do it this way93.92okay so this allows me to clamp the bar96.64if I need to or this allows me to move99.64much much easier so this is qm102.88quadrapedal movement but on a rail so105.68once you've got the the hold position108correct then you can move forwards so110.96with a qm it's left hand right foot so113.799it's opposites so I'm going to left hand116.28right117.68foot right hand left foot left hand122.32right foot and we can go backwards there124.96we go oh place the foot on okay and back130.72again and so on you can use that back133.8leg to help you balance as well and137.599place it on there we140.44go and push back and that is the cat145.2balance again it takes a lot out of you147.8it's hard work the hips are conly150.319working the ABS are going to be151.64constantly working keeping that position154.04you're going to feel it in your deltoids156.44twisting the bar trying to keep the159.44position on there give it a go and see162.48how it works
Subtitles (SRT)
1 00:00:05,000 --> 00:00:11,000 okay the humble cat balance we have a 2 00:00:08,000 --> 00:00:14,000 lot of cat words in Parkour Cat pass and 3 00:00:11,000 --> 00:00:18,000 cat leap and we also have cat balance so 4 00:00:15,000 --> 00:00:22,000 the idea here is um it's a a really good 5 00:00:19,000 --> 00:00:25,000 exercise for uh core control and you're 6 00:00:23,000 --> 00:00:27,000 going to be finding there's a lot of 7 00:00:25,000 --> 00:00:30,000 work happening on your 8 00:00:28,000 --> 00:00:34,000 hips there's a one or two sort of tips 9 00:00:31,000 --> 00:00:37,000 to think about so spread out when you do 10 00:00:34,000 --> 00:00:38,000 this if you remain kind of bunched up 11 00:00:38,000 --> 00:00:40,000 your hips are going to be higher and 12 00:00:39,000 --> 00:00:42,000 it's going to be easier for you to fall 13 00:00:41,000 --> 00:00:45,000 off there's also a couple of ways of 14 00:00:43,000 --> 00:00:47,000 doing this so let's have a look so I'm 15 00:00:45,000 --> 00:00:49,000 going to get one foot on and I'm going 16 00:00:48,000 --> 00:00:53,000 to turn 17 00:00:50,000 --> 00:00:57,000 and and I'm going to use my hands to 18 00:00:53,000 --> 00:01:00,000 grip as hard as I can okay and I'm going 19 00:00:57,000 --> 00:01:02,000 to then push my feet back a little bit 20 00:00:60,000 --> 00:01:06,000 and you can 21 00:00:63,000 --> 00:01:08,000 see let's switch hands there we go all 22 00:00:66,000 --> 00:01:09,000 right so that is the cap balance 23 00:00:68,000 --> 00:01:12,000 position and you want to start with just 24 00:00:70,000 --> 00:01:16,000 trying to hold the position this is hard 25 00:00:73,000 --> 00:01:20,000 enough as it is and your hands are going 26 00:00:77,000 --> 00:01:23,000 to be doing most of the work on keeping 27 00:00:80,000 --> 00:01:24,000 the balance now as I said there's a 28 00:00:83,000 --> 00:01:26,000 couple of ways of doing this the first 29 00:00:85,000 --> 00:01:30,000 way is this where my knees you'll notice 30 00:00:87,000 --> 00:01:33,000 my knees are above the bar my legs above 31 00:00:90,000 --> 00:01:36,000 the bar but you can also do it this way 32 00:00:93,000 --> 00:01:38,000 okay so this allows me to clamp the bar 33 00:00:96,000 --> 00:01:42,000 if I need to or this allows me to move 34 00:00:99,000 --> 00:01:45,000 much much easier so this is qm 35 00:00:102,000 --> 00:01:47,000 quadrapedal movement but on a rail so 36 00:00:105,000 --> 00:01:50,000 once you've got the the hold position 37 00:00:108,000 --> 00:01:53,000 correct then you can move forwards so 38 00:00:110,000 --> 00:01:55,000 with a qm it's left hand right foot so 39 00:00:113,000 --> 00:01:56,000 it's opposites so I'm going to left hand 40 00:00:116,000 --> 00:01:62,000 right 41 00:00:117,000 --> 00:01:64,000 foot right hand left foot left hand 42 00:00:122,000 --> 00:01:70,000 right foot and we can go backwards there 43 00:00:124,000 --> 00:01:72,000 we go oh place the foot on okay and back 44 00:00:130,000 --> 00:01:76,000 again and so on you can use that back 45 00:00:133,000 --> 00:01:79,000 leg to help you balance as well and 46 00:00:137,000 --> 00:01:84,000 place it on there we 47 00:00:140,000 --> 00:01:87,000 go and push back and that is the cat 48 00:00:145,000 --> 00:01:90,000 balance again it takes a lot out of you 49 00:00:147,000 --> 00:01:90,000 it's hard work the hips are conly 50 00:00:150,000 --> 00:01:93,000 working the ABS are going to be 51 00:00:151,000 --> 00:01:95,000 constantly working keeping that position 52 00:00:154,000 --> 00:01:99,000 you're going to feel it in your deltoids 53 00:00:156,000 --> 00:01:102,000 twisting the bar trying to keep the 54 00:00:159,000 --> 00:01:105,000 position on there give it a go and see 55 00:00:162,000 --> 00:01:105,000 how it works
