Lesson Level : 5
Split-foot
lesson
3m 46s
Video Details
The split foot cat pass technique is designed to optimize trajectory and distance when navigating obstacles like walls. Often, beginners tend to perform a cat pass by bringing both feet together, which typically confines them closer to the wall and limits their ability to propel themselves forward efficiently. Instead, a split foot cat pass allows the individual to take off from a better position, using a front leg to generate more momentum, ultimately aiding in covering more distance past the wall.
To master the split foot cat pass, it's crucial to learn the correct positioning and momentum. Initially, one should practice getting comfortable with the split foot stance next to the wall without dragging the feet back. Once confidence is established, one can introduce momentum by taking a single step back before jumping into the split foot position, facilitating an easier transition onto the wall. The technique involves building up steps gradually while focusing on maintaining this more effective position.
As the practitioner progresses, they can incorporate a gallop to enhance their approach to the split foot cat pass. This galloping motion involves running and jumping into the split foot position, which allows for a smoother and more efficient transition. The ability to pace and gauge the necessary steps is essential, although many find that a natural "gallop" gives a better inclination for achieving the right foot placement needed for an effective cat pass.
Key points:
- The split foot cat pass improves trajectory and distance when navigating obstacles.
- Practicing the correct positioning and functional movement lays the groundwork for successfully executing the technique.
- Incorporating a galloping approach enhances the transition into the split foot cat pass and improves overall efficiency.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate the ability to do a cat-pass with a split-foot / staggered take-off over a hip-height wall.
One foot must be ahead of the other by at least a foot-length and you will be taking off the front foot last.
Any landing is acceptable, but palms must be flat on the wall with no steepling of fingers.
You can use any run-up or momentum you require.
This is to demonstrate that you can use a more efficient staggered take-off.
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.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length or less.
sides.
You must complete and demonstrate on Both sides together (bilateral)
Details
Both sides must be performed together. No twisting of the body onto one side.
repetitions.
You must complete 5 repetitions
+ / -
You can repeat more than specified.
Details
Five repetitions.
landing.
Your landing must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Still moving once you have landed.
Details
Any landing is acceptable.
takeoff.
Your takeoff must be One foot ahead of the other.
Momentum
Your momentum should be Running once you have taken off.
Details
Staggered / Split-foot takeoff position.
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
5.68so the split foot capat pass is about8.84getting the right10.759trajectory to take you further when14.32people start doing the cat paths they16.199inevitably bring both feet together and18.88do the cat pass like that the problem22.24with that is it generally means that you25.599have to be quite close to the wall to27.64perform it and sort of your trajectory30.119ends up being sort of along along along32.759be close to the wall up and down and35.68then carry on and this sort of Arc is39.04not that great to get further past the43.399wall you have to take off further back46.039so it's sort of like a long along and47.879then over and further you can do that52.6with two feet with a diving cat pass so56.039you can take off two feet and dive into59.039it how however you can also get Distance63.879by changing the foot position into what67.32we call a split foot cat pass and it70means that the momentum that you're72.04running in with allows you to keep that75.68position and take off kind of with both79.08feet but split so it's more on the front81.6leg and take you past the wall much85.079easier uh to cover distance it's a good88.56way of Translating that90.6momentum past the wall so to start with95you should start next to the wall and97.32get used to just getting onto it so99.119you're getting used to the position of101.04having your feet split and then once103.96you're here try not to drag the feet106.439back you're going to jump and come up108.799onto the109.88wall like that okay and end up split113.439foot up and down once you're comfortable117.92with that then you can start adding in120.439momentum by adding a single step in so123.64from here take one step back move into127.439the split foot position and then get129.679onto the wall so from here step and up134.239okay and already I136.959feel like I can go past it just with140.48that one step the split foot is going to143.04be a much better position to get used to146.64but you have to break the double foot150.8position um and the habit of doing that154.72so break that habit start off small157.2start off slow start with your feet159.2apart get on and then slowly add162.48momentum by adding more steps165.519in the other point would169.28be as you start running172.56into the split foot cat pass you'll176.519start to do something called the178.4gallop and that would be trying to get182.76your feet in the right position to do185.44the split foot cat pass so cuz you can't189.599Pace out the steps beforehand well you192.56can but um a lot of the time you195.879shouldn't um you know you're not going198.08to Pace out all your steps you can Pace199.959out a few to get a marker of where you202.28want your feet but really you can do a205.2Gallop so that would be coming back I'm208.28just going to run into it and then209.84Gallop into it so from here gallop and212.959then over so see how I kind of jump into215.92the split foot cap pass that would be218.76what the gallop is
Subtitles (SRT)
1 00:00:05,000 --> 00:00:10,000 so the split foot capat pass is about 2 00:00:08,000 --> 00:00:13,000 getting the right 3 00:00:10,000 --> 00:00:15,000 trajectory to take you further when 4 00:00:14,000 --> 00:00:18,000 people start doing the cat paths they 5 00:00:16,000 --> 00:00:22,000 inevitably bring both feet together and 6 00:00:18,000 --> 00:00:24,000 do the cat pass like that the problem 7 00:00:22,000 --> 00:00:27,000 with that is it generally means that you 8 00:00:25,000 --> 00:00:29,000 have to be quite close to the wall to 9 00:00:27,000 --> 00:00:32,000 perform it and sort of your trajectory 10 00:00:30,000 --> 00:00:35,000 ends up being sort of along along along 11 00:00:32,000 --> 00:00:38,000 be close to the wall up and down and 12 00:00:35,000 --> 00:00:42,000 then carry on and this sort of Arc is 13 00:00:39,000 --> 00:00:45,000 not that great to get further past the 14 00:00:43,000 --> 00:00:47,000 wall you have to take off further back 15 00:00:46,000 --> 00:00:52,000 so it's sort of like a long along and 16 00:00:47,000 --> 00:00:55,000 then over and further you can do that 17 00:00:52,000 --> 00:00:58,000 with two feet with a diving cat pass so 18 00:00:56,000 --> 00:01:03,000 you can take off two feet and dive into 19 00:00:59,000 --> 00:01:07,000 it how however you can also get Distance 20 00:00:63,000 --> 00:01:09,000 by changing the foot position into what 21 00:00:67,000 --> 00:01:11,000 we call a split foot cat pass and it 22 00:00:70,000 --> 00:01:15,000 means that the momentum that you're 23 00:00:72,000 --> 00:01:19,000 running in with allows you to keep that 24 00:00:75,000 --> 00:01:20,000 position and take off kind of with both 25 00:00:79,000 --> 00:01:24,000 feet but split so it's more on the front 26 00:00:81,000 --> 00:01:27,000 leg and take you past the wall much 27 00:00:85,000 --> 00:01:30,000 easier uh to cover distance it's a good 28 00:00:88,000 --> 00:01:34,000 way of Translating that 29 00:00:90,000 --> 00:01:36,000 momentum past the wall so to start with 30 00:00:95,000 --> 00:01:39,000 you should start next to the wall and 31 00:00:97,000 --> 00:01:40,000 get used to just getting onto it so 32 00:00:99,000 --> 00:01:43,000 you're getting used to the position of 33 00:00:101,000 --> 00:01:46,000 having your feet split and then once 34 00:00:103,000 --> 00:01:47,000 you're here try not to drag the feet 35 00:00:106,000 --> 00:01:49,000 back you're going to jump and come up 36 00:00:108,000 --> 00:01:52,000 onto the 37 00:00:109,000 --> 00:01:57,000 wall like that okay and end up split 38 00:00:113,000 --> 00:01:60,000 foot up and down once you're comfortable 39 00:00:117,000 --> 00:01:62,000 with that then you can start adding in 40 00:00:120,000 --> 00:01:67,000 momentum by adding a single step in so 41 00:00:123,000 --> 00:01:69,000 from here take one step back move into 42 00:00:127,000 --> 00:01:73,000 the split foot position and then get 43 00:00:129,000 --> 00:01:76,000 onto the wall so from here step and up 44 00:00:134,000 --> 00:01:80,000 okay and already I 45 00:00:136,000 --> 00:01:82,000 feel like I can go past it just with 46 00:00:140,000 --> 00:01:86,000 that one step the split foot is going to 47 00:00:143,000 --> 00:01:90,000 be a much better position to get used to 48 00:00:146,000 --> 00:01:94,000 but you have to break the double foot 49 00:00:150,000 --> 00:01:96,000 position um and the habit of doing that 50 00:00:154,000 --> 00:01:98,000 so break that habit start off small 51 00:00:157,000 --> 00:01:102,000 start off slow start with your feet 52 00:00:159,000 --> 00:01:105,000 apart get on and then slowly add 53 00:00:162,000 --> 00:01:108,000 momentum by adding more steps 54 00:00:165,000 --> 00:01:112,000 in the other point would 55 00:00:169,000 --> 00:01:116,000 be as you start running 56 00:00:172,000 --> 00:01:117,000 into the split foot cat pass you'll 57 00:00:176,000 --> 00:01:122,000 start to do something called the 58 00:00:178,000 --> 00:01:125,000 gallop and that would be trying to get 59 00:00:182,000 --> 00:01:128,000 your feet in the right position to do 60 00:00:185,000 --> 00:01:132,000 the split foot cat pass so cuz you can't 61 00:00:189,000 --> 00:01:135,000 Pace out the steps beforehand well you 62 00:00:192,000 --> 00:01:137,000 can but um a lot of the time you 63 00:00:195,000 --> 00:01:139,000 shouldn't um you know you're not going 64 00:00:198,000 --> 00:01:142,000 to Pace out all your steps you can Pace 65 00:00:199,000 --> 00:01:144,000 out a few to get a marker of where you 66 00:00:202,000 --> 00:01:148,000 want your feet but really you can do a 67 00:00:205,000 --> 00:01:149,000 Gallop so that would be coming back I'm 68 00:00:208,000 --> 00:01:152,000 just going to run into it and then 69 00:00:209,000 --> 00:01:155,000 Gallop into it so from here gallop and 70 00:00:212,000 --> 00:01:157,000 then over so see how I kind of jump into 71 00:00:215,000 --> 00:01:161,000 the split foot cap pass that would be 72 00:00:218,000 --> 00:01:161,000 what the gallop is
