Learning the cat pass begins with positioning and understanding the coordination between hands and feet during the movement. The first step involves getting into a proper stance on the ground, where both hands are placed out in front, and the body is prepared for the action. Crouching down and leaning forward while balancing on the balls of the feet is crucial for achieving the correct form as one prepares to execute the movement.
The next key phase is lifting the feet off the ground while simultaneously bringing the hands off. This is a bilateral action, meaning both sides of the body need to move together to create an effective and fluid motion. As both feet come towards the hands, there should be an element of hopping forward, allowing the individual to shift their weight and clear the space beneath them. This technique encourages a better understanding of transferring body weight and generating momentum.
Ultimately, practicing this movement will allow for more advanced variations, such as bringing the feet past where the hands were initially placed. It's important for those learning this skill to focus on the correct timing of lifting the hands and shuffling the feet together. By mastering the fundamental drills, individuals can avoid common mistakes that hinder progress, such as failing to create sufficient space under their bodies.
Key points:
- Positioning and coordination of hands and feet are essential for executing the cat pass correctly.
- The movement requires both feet and hands to be lifted simultaneously to allow for a successful transition.
- Practicing the basic technique helps avoid common errors and fosters progression to more advanced variations.
Demonstrate the cat-pass (aka Kong) movement on the ground.
Start in a crouched position and place both hands, palms flat, on the ground in front. Now shift you weight onto your arms, pick both feet up off the ground and land them in-line and between your hands.
As your feet are mid-air, and approaching the landing, lift your hands off the ground so that you have enough mobility and space to land in a crouched position again.
This is a bilateral movement, so repeat five times on the ground.
You feet should not drag on the ground and your hands must not steeple onto the fingers. The base of the palm must be on the ground. Also, the thumb should be next to the fingers facing forwards, not facing backwards and behind the palm, lifting it up.
Land on the ball of the foot and you are aiming to get the front of your shoe to where the back of the palm was on the ground; or further. Minimum range of distance should be 1 foot step forward.
No twisting onto one side. This is a bilateral movement where both sides of your body should be doing the same motion at the same time.
distance.
sides.
repetitions.
landing.
takeoff.
hands.
5.52step one of learning the cat pass is9.12getting into the right position um and12.84understanding how your hands and feet15.879relate to each other when doing the17.84movement so we're going to start with21.359just using the floor uh this can be a24.519you know a really good training tool to26.92understanding especially the hand29.4position30.56uh when you're doing this so you want to33.84crou down I'm going to do it sideways so35.6you can see me from the side the first38.719thing to do is you're going to place40.52both hands on the ground uh out in front43.559of you and you can notice I'm on the46.28balls of my feet I'm going to lean49.52forwards like this the next part is to53.44try to bring my feet both at the same55.64time because it's a bilateral movement58.239it's both sides of your body doing the59.719same thing at the same time you're going61.64to bring both feet as close as you can64.76to your hands and to free up space under69you you're going to bring your hands off71.24so from here I'm going to bring my feet73.32in and my hands come off as I do it so75.88it's a little hop forwards so from here78.88and up okay the hands have to come up83.04they have to because if not if I'm doing86.079this I'm only going to get so far before90.32I I can't get my feet closer than92.88that if I want to get my feet further96.479along I have to release my hands my99.24hands come up as the feet shuffle102.119through so from here like that okay so107.479the more comfortable you get the further110.56you can go so your hands can land114.479further and you can even get to the116.88point where your feet go past where your119.439hands were so from here first up yeah123.36let's go a little bit further with the124.92hands there and here so there's a little127.36bit more of a dive and next up let's see129.44if we can get our feet past where our131.64hands were so again hands come up before135.92the feet land so from here and through139.64okay this is a really good drill it's141.8going to get you used to understanding144.36the motion of bringing the feet in as146.76the hands come up because a lot of the149.68time time you'll see people as they151.239start they'll put their hands on a wall153.319or on the floor and they'll try and get154.959their feet156.08through but they they can't get very far159.239in and it's because their hands are161.28blocking them there's not enough space163.2under them to get their knees in and get166.04their feet on so start with that this is169.48the floor Kong hands on the ground feet172.48in bring the hands up as you do so okay176.239give it a go
1 00:00:05,000 --> 00:00:12,000 step one of learning the cat pass is 2 00:00:09,000 --> 00:00:15,000 getting into the right position um and 3 00:00:12,000 --> 00:00:17,000 understanding how your hands and feet 4 00:00:15,000 --> 00:00:20,000 relate to each other when doing the 5 00:00:17,000 --> 00:00:23,000 movement so we're going to start with 6 00:00:21,000 --> 00:00:26,000 just using the floor uh this can be a 7 00:00:24,000 --> 00:00:28,000 you know a really good training tool to 8 00:00:26,000 --> 00:00:29,000 understanding especially the hand 9 00:00:29,000 --> 00:00:33,000 position 10 00:00:30,000 --> 00:00:35,000 uh when you're doing this so you want to 11 00:00:33,000 --> 00:00:37,000 crou down I'm going to do it sideways so 12 00:00:35,000 --> 00:00:39,000 you can see me from the side the first 13 00:00:38,000 --> 00:00:42,000 thing to do is you're going to place 14 00:00:40,000 --> 00:00:45,000 both hands on the ground uh out in front 15 00:00:43,000 --> 00:00:48,000 of you and you can notice I'm on the 16 00:00:46,000 --> 00:00:53,000 balls of my feet I'm going to lean 17 00:00:49,000 --> 00:00:55,000 forwards like this the next part is to 18 00:00:53,000 --> 00:00:57,000 try to bring my feet both at the same 19 00:00:55,000 --> 00:00:59,000 time because it's a bilateral movement 20 00:00:58,000 --> 00:01:01,000 it's both sides of your body doing the 21 00:00:59,000 --> 00:01:04,000 same thing at the same time you're going 22 00:00:61,000 --> 00:01:08,000 to bring both feet as close as you can 23 00:00:64,000 --> 00:01:10,000 to your hands and to free up space under 24 00:00:69,000 --> 00:01:13,000 you you're going to bring your hands off 25 00:00:71,000 --> 00:01:15,000 so from here I'm going to bring my feet 26 00:00:73,000 --> 00:01:18,000 in and my hands come off as I do it so 27 00:00:75,000 --> 00:01:22,000 it's a little hop forwards so from here 28 00:00:78,000 --> 00:01:25,000 and up okay the hands have to come up 29 00:00:83,000 --> 00:01:30,000 they have to because if not if I'm doing 30 00:00:86,000 --> 00:01:32,000 this I'm only going to get so far before 31 00:00:90,000 --> 00:01:36,000 I I can't get my feet closer than 32 00:00:92,000 --> 00:01:38,000 that if I want to get my feet further 33 00:00:96,000 --> 00:01:41,000 along I have to release my hands my 34 00:00:99,000 --> 00:01:47,000 hands come up as the feet shuffle 35 00:00:102,000 --> 00:01:50,000 through so from here like that okay so 36 00:00:107,000 --> 00:01:54,000 the more comfortable you get the further 37 00:00:110,000 --> 00:01:56,000 you can go so your hands can land 38 00:00:114,000 --> 00:01:58,000 further and you can even get to the 39 00:00:116,000 --> 00:01:62,000 point where your feet go past where your 40 00:00:119,000 --> 00:01:64,000 hands were so from here first up yeah 41 00:00:123,000 --> 00:01:67,000 let's go a little bit further with the 42 00:00:124,000 --> 00:01:68,000 hands there and here so there's a little 43 00:00:127,000 --> 00:01:71,000 bit more of a dive and next up let's see 44 00:00:129,000 --> 00:01:75,000 if we can get our feet past where our 45 00:00:131,000 --> 00:01:79,000 hands were so again hands come up before 46 00:00:135,000 --> 00:01:80,000 the feet land so from here and through 47 00:00:139,000 --> 00:01:83,000 okay this is a really good drill it's 48 00:00:141,000 --> 00:01:85,000 going to get you used to understanding 49 00:00:144,000 --> 00:01:89,000 the motion of bringing the feet in as 50 00:00:146,000 --> 00:01:90,000 the hands come up because a lot of the 51 00:00:149,000 --> 00:01:92,000 time time you'll see people as they 52 00:00:151,000 --> 00:01:94,000 start they'll put their hands on a wall 53 00:00:153,000 --> 00:01:95,000 or on the floor and they'll try and get 54 00:00:154,000 --> 00:01:98,000 their feet 55 00:00:156,000 --> 00:01:101,000 through but they they can't get very far 56 00:00:159,000 --> 00:01:102,000 in and it's because their hands are 57 00:00:161,000 --> 00:01:105,000 blocking them there's not enough space 58 00:00:163,000 --> 00:01:109,000 under them to get their knees in and get 59 00:00:166,000 --> 00:01:112,000 their feet on so start with that this is 60 00:00:169,000 --> 00:01:115,000 the floor Kong hands on the ground feet 61 00:00:172,000 --> 00:01:119,000 in bring the hands up as you do so okay 62 00:00:176,000 --> 00:01:119,000 give it a go
