Lesson Level : 4
Pole Cat
lesson
2m 40s
Video Details
In performing a pole cat maneuver, the main goal is to execute a cat leap or arm jump towards a vertical pole such as a drain pipe or scaffolding. Proper landing technique is critical; one should focus on landing feet first to absorb impact through the legs. This technique encourages safety by ensuring that the arms are not the primary source of impact response as they serve mainly to grab the pole after landing.
A successful landing requires a specific body posture for optimal momentum and stability. As one lands, it’s crucial that the hips do not lean back excessively, and the arms remain in a bent position to maintain balance. A rounded back or straight arms during landing can lead to improper posture, potentially increasing the risk of falling backward. Therefore, focus on keeping the arms drawn close to the body while bending the legs to cushion the landing.
Safety is a major aspect of performing this technique, particularly concerning the type of pole one chooses to land on. It's advisable to check the integrity and material of the pole; metal poles are typically strong enough to handle weight, while plastic poles could be risky due to structural weaknesses. Ensuring the chosen surface is safe and stable is essential prior to attempting the pole cat to avoid accidents.
Key Points:
- Ensure a feet-first landing to distribute impact through the legs instead of the arms.
- Maintain bent arms and avoid falling back to reduce risk of injury during the landing phase.
- Always assess the strength and safety of the pole or surface prior to execution.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a standing arm-jump (aka Cat-Leap) from 4-steps (heel-to-toe) away onto a bar / pole / drainpipe / lamppost, that is within 1-step next to a wall.
Landing with knees bent, feet must be each side of the pole. Both legs will be at same height.
Arms must be bent on landing.
Hold for 3 seconds.
Repeat three times.
Takeoff two feet from the jump. You cannot lean in without a jump into the arm-jump.
Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x4 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x4 times the specified amount.
Details
Takeoff must be four steps away from the pole.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
duration.
The duration must be 00:00:03
+ / -
The duration can be more than specified.
Details
Hold for 3 seconds.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing both feet on wall.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff both feet.
hands.
The hands must be Neutral Grip
Details
Hands should be in a neutral grip, one on each side of the pole.
Transcript
5.359the pole C this is where you're doing a8.719arm jump or cat leap towards a pole so a13.2drain pipe or a scaffolding pole is15.08usually the16.6target again the idea is you want to be20landing foot first and with this23.08scenario we can land with our feet on25.72the wall and our hands then wrap around28.359the back of the pole and grab so as we31.519pull backwards we got something good uh34.239hooked35.079on feet land first again you really want38.04to try and drill that in legs take the40.36impact and then your arms catch your43.16arms are not there for taking impact um47.36you can sometimes uh well a lot of the49.84time uh land with your feet on the rail52.52or on the pole but for this time we're54.879just going to go to the sides of the the57.519bar the other thing you really want60.16focus on is when you are landing your64.799hips don't want to come back too far if67.479you find that your arms are straight as70.28you're landing and you're sort of like72.28you're stretching across the back and74.28sort of like in a rounded back position76.92this is not a good position to be you79want to bring your arms in nice and81.4tight because effectively you've got84.24nowhere to go in this position other86.56than back and off onto your bum90.04um when you land Feet First grab arms94.92bent feet bent or knees bent so let's97.88give that a99.119go so from here I'm going to go102downwards a little bit104.399and feet and then arms okay notice how108.36my arms are bent legs are bent I'm not111fully stretched out one other thing you113.52really want to focus on is what type of116.56pipe you are landing on so this check120.079your services this is metal totally fine122.52this can take my uh take my weight up125.159here that's plastic so you really don't128.679want to be going to plastic uh this is131.039not going to hold your weight especially132.959with134.319screws that are small um that'll just137.239rip straight off you want the nice uh139.92thick bolts with um a metal drain pipe143.64or scaffolding pole that's the better146.2thing to go for so check your surfaces148.76uh every time you do it so that's the150.64pole cat uh give it a go see how you152.72feel
Subtitles (SRT)
1 00:00:05,000 --> 00:00:12,000 the pole C this is where you're doing a 2 00:00:08,000 --> 00:00:14,000 arm jump or cat leap towards a pole so a 3 00:00:13,000 --> 00:00:16,000 drain pipe or a scaffolding pole is 4 00:00:15,000 --> 00:00:19,000 usually the 5 00:00:16,000 --> 00:00:22,000 target again the idea is you want to be 6 00:00:20,000 --> 00:00:25,000 landing foot first and with this 7 00:00:23,000 --> 00:00:28,000 scenario we can land with our feet on 8 00:00:25,000 --> 00:00:30,000 the wall and our hands then wrap around 9 00:00:28,000 --> 00:00:33,000 the back of the pole and grab so as we 10 00:00:31,000 --> 00:00:34,000 pull backwards we got something good uh 11 00:00:34,000 --> 00:00:37,000 hooked 12 00:00:35,000 --> 00:00:40,000 on feet land first again you really want 13 00:00:38,000 --> 00:00:43,000 to try and drill that in legs take the 14 00:00:40,000 --> 00:00:47,000 impact and then your arms catch your 15 00:00:43,000 --> 00:00:49,000 arms are not there for taking impact um 16 00:00:47,000 --> 00:00:52,000 you can sometimes uh well a lot of the 17 00:00:49,000 --> 00:00:54,000 time uh land with your feet on the rail 18 00:00:52,000 --> 00:00:56,000 or on the pole but for this time we're 19 00:00:54,000 --> 00:00:59,000 just going to go to the sides of the the 20 00:00:57,000 --> 00:01:04,000 bar the other thing you really want 21 00:00:60,000 --> 00:01:07,000 focus on is when you are landing your 22 00:00:64,000 --> 00:01:09,000 hips don't want to come back too far if 23 00:00:67,000 --> 00:01:11,000 you find that your arms are straight as 24 00:00:70,000 --> 00:01:14,000 you're landing and you're sort of like 25 00:00:72,000 --> 00:01:16,000 you're stretching across the back and 26 00:00:74,000 --> 00:01:18,000 sort of like in a rounded back position 27 00:00:76,000 --> 00:01:20,000 this is not a good position to be you 28 00:00:79,000 --> 00:01:24,000 want to bring your arms in nice and 29 00:00:81,000 --> 00:01:26,000 tight because effectively you've got 30 00:00:84,000 --> 00:01:29,000 nowhere to go in this position other 31 00:00:86,000 --> 00:01:34,000 than back and off onto your bum 32 00:00:90,000 --> 00:01:37,000 um when you land Feet First grab arms 33 00:00:94,000 --> 00:01:38,000 bent feet bent or knees bent so let's 34 00:00:97,000 --> 00:01:41,000 give that a 35 00:00:99,000 --> 00:01:44,000 go so from here I'm going to go 36 00:00:102,000 --> 00:01:48,000 downwards a little bit 37 00:00:104,000 --> 00:01:50,000 and feet and then arms okay notice how 38 00:00:108,000 --> 00:01:53,000 my arms are bent legs are bent I'm not 39 00:00:111,000 --> 00:01:56,000 fully stretched out one other thing you 40 00:00:113,000 --> 00:01:59,000 really want to focus on is what type of 41 00:00:116,000 --> 00:01:61,000 pipe you are landing on so this check 42 00:00:120,000 --> 00:01:65,000 your services this is metal totally fine 43 00:00:122,000 --> 00:01:68,000 this can take my uh take my weight up 44 00:00:125,000 --> 00:01:70,000 here that's plastic so you really don't 45 00:00:128,000 --> 00:01:72,000 want to be going to plastic uh this is 46 00:00:131,000 --> 00:01:74,000 not going to hold your weight especially 47 00:00:132,000 --> 00:01:76,000 with 48 00:00:134,000 --> 00:01:79,000 screws that are small um that'll just 49 00:00:137,000 --> 00:01:83,000 rip straight off you want the nice uh 50 00:00:139,000 --> 00:01:85,000 thick bolts with um a metal drain pipe 51 00:00:143,000 --> 00:01:88,000 or scaffolding pole that's the better 52 00:00:146,000 --> 00:01:90,000 thing to go for so check your surfaces 53 00:00:148,000 --> 00:01:91,000 uh every time you do it so that's the 54 00:00:150,000 --> 00:01:95,000 pole cat uh give it a go see how you 55 00:00:152,000 --> 00:01:95,000 feel
