Tutorials
Crawling
QM Basics
Lesson Level : 2
Floor Cat-Pass
QM 2
lesson
3m 23s
Video Details

The focus of the session centers around learning and practicing the floor Kongs, an essential movement that aids in developing the technique for cat passes and vaults. The exercise involves crouching down into a ball position, placing both hands on the ground, and lifting the feet while bringing them toward the hands. This motion helps to enhance mobility, allowing for effective transitions into more advanced movements such as cat passes on walls or rails.

As individuals become more comfortable with the floor Kongs, they should work on increasing the distance between their hands and feet. Engaging in this practice allows them to create the necessary space beneath their body, facilitating smoother movement transitions. The progression involves trying to place the feet further than the hands, which emphasizes the importance of spatial awareness and mobility when executing the cat pass maneuver.

Incorporating this technique into training not only aids in perfecting the cat pass but can also benefit other skills, such as various vaults and advanced movements. The emphasis on maintaining tension and holding the knees up during this process accentuates the strength and coordination needed for these actions. This foundational work ultimately translates to improved performance across multiple physical disciplines.

Key Points:

  1. Floor Kongs practice enhances mobility and prepares individuals for executing cat passes and vaults.
  2. Increasing the spatial distance between hands and feet during the exercise facilitates smoother transitions and improves technique.
  3. Mastery of this movement can positively impact various physical skills, emphasizing strength, coordination, and body awareness.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Starting in a crouched position, place both hands flat out in front of you, lift your hips up and jump your feet in-between your hands. Keep repeating for 10-paces forwards and 10 backwards.

You must not stand up or place your knees on the ground. You must stay in a low-gait crouched position.

Your knee must remain bent more than 90 degrees the entire time. You must takeoff two feet and land two feet with your hands flat.

Repeat once forwards and once backwards.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x10 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
10 Paces forwards, 10 Paces Backwards. (20 in total)
repetitions.
You must complete 1 repetitions
+ / -
You can repeat more than specified.
Details
Repeat once forwards and once backwards.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Takeoff two feet.
takeoff.
Your takeoff must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have taken off.
Details
Landing two feet.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
Transcript
																									

														
5.52

														
so the next crawling position uh to

													

																									

														
9.559

														
practice is the floor Kongs this is good

													

																									

														
12.639

														
for practicing cat pass and

													

																									

														
15.8

														
Kongs it's helps with the mobility so

													

																									

														
19.92

														
you're going to crouch down on the balls

													

																									

														
21.48

														
of the feet and both hands are going to

													

																									

														
25.08

														
go down onto the ground in front of you

													

																									

														
28.24

														
now to begin with all you've got to do

													

																									

														
30.519

														
is bring the feet off of the floor and

													

																									

														
32.48

														
bring them towards the hand so here to

													

																									

														
34.96

														
here and you'll notice I'm bringing the

													

																									

														
36.68

														
hands off of the ground as I do so so

													

																									

														
40.2

														
from here let's do it sideways hands

													

																									

														
42.84

														
feet hands feet

													

																									

														
46.28

														
okay as you get more comfortable with

													

																									

														
48.719

														
this it's going to help you translate

													

																									

														
51.239

														
this to an actual cat pass onto a wall

													

																									

														
53.879

														
or a rail that action of bringing your

													

																									

														
57.6

														
hands off of the floor as your feet

													

																									

														
60.6

														
comes in gives you space underneath you

													

																									

														
63.879

														
to get the feet in if you try to do it

													

																									

														
67.119

														
with your hands still on the ground now

													

																									

														
70.119

														
I can't get my feet that far forward

													

																									

														
74.6

														
because I haven't got enough space and

													

																									

														
76.159

														
I'm crouched out too much so the hands

													

																									

														
78.759

														
naturally have to come off to give space

													

																									

														
81.32

														
to get that feet in and this is how a

													

																									

														
83.28

														
normal cat pass

													

																									

														
85

														
works as you get more comfortable with

													

																									

														
88.079

														
this you can increase the distance that

													

																									

														
92.6

														
you are putting your hands so you can

													

																									

														
95.439

														
start instead of just placing them down

													

																									

														
97.479

														
here you can go a little bit F further

													

																									

														
100.439

														
forward and do the cat pass okay you'll

													

																									

														
104.439

														
notice that I'm getting my feet more and

													

																									

														
107.479

														
more towards the level of where my hands

													

																									

														
110.759

														
were so my feet are trying to replace my

													

																									

														
114.04

														
hand position so as I put my hands here

													

																									

														
116.68

														
my feet are going to land in the

													

																									

														
119.479

														
position my hands were

													

																									

														
121.96

														
in

													

																									

														
123.799

														
now to progress this we can try to then

													

																									

														
128.44

														
get the feet further than the hands this

													

																									

														
131.12

														
is really going to help again with the

													

																									

														
133.36

														
actual cat pass so we'll Crouch down I'm

													

																									

														
136.56

														
going to put the hands down I'm going to

													

																									

														
137.84

														
then try and get my

													

																									

														
139.319

														
feet further than where my hands were

													

																									

														
143.04

														
let's do that again so from

													

																									

														
146.76

														
here I'm doing that by releasing that

													

																									

														
150.04

														
hands getting space underneath me so my

													

																									

														
153.04

														
feet can get further um using my

													

																									

														
156.48

														
Mobility I can keep my legs crouched in

													

																									

														
159.08

														
and my feet have space to then get the

													

																									

														
162

														
distance um practice this it's really

													

																									

														
165.04

														
going to help with the cat pass getting

													

																									

														
166.879

														
up onto a wall over the wall on the rail

													

																									

														
170.76

														
and and generally is good also for just

													

																									

														
173.92

														
Mobility work trying to get that knee up

													

																									

														
177.76

														
and keep it there um under tension is an

													

																									

														
182

														
important aspect of what the cat pass is

													

																									

														
184.4

														
about and a lot of other movements as

													

																									

														
187.12

														
well like being able to do this and

													

																									

														
189.56

														
holding both knees up uh you'll find

													

																									

														
192.72

														
will translate over to many vaults and

													

																									

														
195.799

														
many movements
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:12,000
so the next crawling position uh to

2
00:00:09,000 --> 00:00:15,000
practice is the floor Kongs this is good

3
00:00:12,000 --> 00:00:19,000
for practicing cat pass and

4
00:00:15,000 --> 00:00:20,000
Kongs it's helps with the mobility so

5
00:00:19,000 --> 00:00:24,000
you're going to crouch down on the balls

6
00:00:21,000 --> 00:00:27,000
of the feet and both hands are going to

7
00:00:25,000 --> 00:00:30,000
go down onto the ground in front of you

8
00:00:28,000 --> 00:00:32,000
now to begin with all you've got to do

9
00:00:30,000 --> 00:00:34,000
is bring the feet off of the floor and

10
00:00:32,000 --> 00:00:36,000
bring them towards the hand so here to

11
00:00:34,000 --> 00:00:39,000
here and you'll notice I'm bringing the

12
00:00:36,000 --> 00:00:42,000
hands off of the ground as I do so so

13
00:00:40,000 --> 00:00:46,000
from here let's do it sideways hands

14
00:00:42,000 --> 00:00:47,000
feet hands feet

15
00:00:46,000 --> 00:00:50,000
okay as you get more comfortable with

16
00:00:48,000 --> 00:00:53,000
this it's going to help you translate

17
00:00:51,000 --> 00:00:57,000
this to an actual cat pass onto a wall

18
00:00:53,000 --> 00:00:59,000
or a rail that action of bringing your

19
00:00:57,000 --> 00:01:03,000
hands off of the floor as your feet

20
00:00:60,000 --> 00:01:06,000
comes in gives you space underneath you

21
00:00:63,000 --> 00:01:09,000
to get the feet in if you try to do it

22
00:00:67,000 --> 00:01:14,000
with your hands still on the ground now

23
00:00:70,000 --> 00:01:16,000
I can't get my feet that far forward

24
00:00:74,000 --> 00:01:18,000
because I haven't got enough space and

25
00:00:76,000 --> 00:01:21,000
I'm crouched out too much so the hands

26
00:00:78,000 --> 00:01:22,000
naturally have to come off to give space

27
00:00:81,000 --> 00:01:24,000
to get that feet in and this is how a

28
00:00:83,000 --> 00:01:27,000
normal cat pass

29
00:00:85,000 --> 00:01:32,000
works as you get more comfortable with

30
00:00:88,000 --> 00:01:35,000
this you can increase the distance that

31
00:00:92,000 --> 00:01:36,000
you are putting your hands so you can

32
00:00:95,000 --> 00:01:40,000
start instead of just placing them down

33
00:00:97,000 --> 00:01:43,000
here you can go a little bit F further

34
00:00:100,000 --> 00:01:47,000
forward and do the cat pass okay you'll

35
00:00:104,000 --> 00:01:50,000
notice that I'm getting my feet more and

36
00:00:107,000 --> 00:01:53,000
more towards the level of where my hands

37
00:00:110,000 --> 00:01:55,000
were so my feet are trying to replace my

38
00:00:114,000 --> 00:01:59,000
hand position so as I put my hands here

39
00:00:116,000 --> 00:01:61,000
my feet are going to land in the

40
00:00:119,000 --> 00:01:63,000
position my hands were

41
00:00:121,000 --> 00:01:67,000
in

42
00:00:123,000 --> 00:01:70,000
now to progress this we can try to then

43
00:00:128,000 --> 00:01:72,000
get the feet further than the hands this

44
00:00:131,000 --> 00:01:76,000
is really going to help again with the

45
00:00:133,000 --> 00:01:77,000
actual cat pass so we'll Crouch down I'm

46
00:00:136,000 --> 00:01:78,000
going to put the hands down I'm going to

47
00:00:137,000 --> 00:01:82,000
then try and get my

48
00:00:139,000 --> 00:01:86,000
feet further than where my hands were

49
00:00:143,000 --> 00:01:86,000
let's do that again so from

50
00:00:146,000 --> 00:01:92,000
here I'm doing that by releasing that

51
00:00:150,000 --> 00:01:96,000
hands getting space underneath me so my

52
00:00:153,000 --> 00:01:99,000
feet can get further um using my

53
00:00:156,000 --> 00:01:101,000
Mobility I can keep my legs crouched in

54
00:00:159,000 --> 00:01:104,000
and my feet have space to then get the

55
00:00:162,000 --> 00:01:106,000
distance um practice this it's really

56
00:00:165,000 --> 00:01:110,000
going to help with the cat pass getting

57
00:00:166,000 --> 00:01:113,000
up onto a wall over the wall on the rail

58
00:00:170,000 --> 00:01:117,000
and and generally is good also for just

59
00:00:173,000 --> 00:01:121,000
Mobility work trying to get that knee up

60
00:00:177,000 --> 00:01:123,000
and keep it there um under tension is an

61
00:00:182,000 --> 00:01:127,000
important aspect of what the cat pass is

62
00:00:184,000 --> 00:01:129,000
about and a lot of other movements as

63
00:00:187,000 --> 00:01:132,000
well like being able to do this and

64
00:00:189,000 --> 00:01:135,000
holding both knees up uh you'll find

65
00:00:192,000 --> 00:01:138,000
will translate over to many vaults and

66
00:00:195,000 --> 00:01:138,000
many movements