Craig's Ballistic Stretching

[Craig]

Done and done.

Trialling new 2 part format with this one, and finalising the pricing structure.

0 - 10 mins - $3.30us

10 - 20 mins - $6.60us

20 - 30 mins - $9.90us

30+ mins - $12us

Feedback welcome!

 

Take two for linking the video:

[Markus Klein]

Sounds awesome !!! Can`t wait for these goodies  
I think, this pricing structure is fine.

[Benji]

Are there more parts forthcoming? I don't see the 30+ minute $12 option.

[klaus maus]

What equipment/tools do i need to do all the exersises properly?

How man exercises are shown in the video?

[barna284]

Craig, total newbie here. For someone inflexible all around (specially lower body), would the sample follow-along sequence be a good starting routine, assuming I don't do anything stupid with the intensity? How many times a week should I do this for starters?

[Craig]

Hi Klaus,

 

There are 7 exercises shown in the follow along, and the discussion bit talks about how to build your own.

 

You need something to put your foot up on for the second exercise, and something to block your foot on as per the exercise shown on the cover photo (I use a stair case when I don't have the fancy triangle thing).

 

Benji: That structure is for all of the programs I will be doing now and into the future.  I don't have any longer programs yet, but they are planned.

[Craig]

Hi barna,

Depending on where your flexibility is you might need to modify it a little. The pancake is the obvious thing here, I actually start my students with a standing pancake until they can put their head on the floor, then switch to the sitting variation. The elevated leg pulses you can just adjust the height, and the elbow to toe you might need to do fingers/knuckles/wrist to toe first (same side). You can use a box or yoga block for the very first exercise if you can't touch your toes.

Let me know if this helps!

[Craig]

Oh for duration:

5 to 7 days per week is ideal. Understand that during the first few weeks you are going to be *sore*. Continue working through the soreness, be cautious And gentle, and you might have to dial the targets back even further during this time (you'll find as you warm up each day the soreness goes away and you can return to your normal targets after a few reps or sets). Obviously don't work through anything that feels like an injury or inflammation. If in doubt, assume an injury and rest. You will get better at picking the difference between injury and soreness from working over time.

[Craig]

You might find that 5 - 7 days per week is a little intense, if this is the case, start with 3 days per week and build it up over time.  The progress will be slower but it's a safer approach.

[MarkusO]

Nice Craig, very informative. I am playing with similar things currently and this is a nice addition to my toolbox.

[piotro]

No problems with format for me Craig. Looks good.

Not sure if you should split it in two parts, or rather keep explanations as integral part together with follow along though.

 

Pancake one, for a very stiff ones (like myself), should my priority be to try to keep back straight (probaby raising hips as well to actualy be able to lean forward then), or pulse with back bending?

 

Did it today, it looks like a perfect day, as I'm stiff and tired .

[LukeMM]

Thats Great!

[Maarten]

Different question but what is your opinion on the other side elbow to toe?

I ain't close to anything but it's something you see a lot in the whole head to toe hype.

 

Thanks, it's a great video!

[Craig]

Piotro: don't worry about the back, let it bend. Eventually when the target moves far enough from you, you will have to straighten your spine to reach it. You can see how bent my back is in the video by the mirrors.

Marten: other side elbow to toe is simply more difficult. I will be beginning this quest in the next week or two using the same principles!

[Maarten]

Have been doing the sequence for a couple of days and I really like it!

I changed the pancake to the beginners version and working now untill I can reach the ground with my head.

 

Two questions.

Do you have any other advice or changes for beginners/immobile people?

You said this was the sequence that helped you a lot, are you planning to do other sequences?

Interested in more hipflexor stuff.

 

Thanks!

[Craig]

Hi Maarten,

 

Thanks for the feedback!

 

I've got some tight people in my class...like, can't touch their toes tight.  I've used this program exactly as it is with the following changes:

- forward bend exercises are going elbow to a bench rather than hands to ground (this is mentioned in the discussion section first video already)

- elbow to toe exercise they are instead going fingertips to toe (Just reaching!)

- standing pancake, head to bench (now upgraded to head to ground for a few, and a few already onto the sitting variation.

 

The only other sequences with ballistic elements I've played with are the wushu basic kicks, and the shi da pan, both are incredible and will get some film time at some point.

 

Oh I also played with a bent leg front split (think a really long lunge) with ballistic pulses of bum to ground...this was nice, especially good on hip flexors if you kept the hips square and tail properly tucked

[Emmet Louis]

Marten: other side elbow to toe is simply more difficult. I will be beginning this quest in the next week or two using the same principles!

 

I'll respectfully disagree on this one and I see a  50:50 split on people who can get opposite side elbow to foot but can't get same side and vice versa

 

 

Oh I also played with a bent leg front split (think a really long lunge) with ballistic pulses of bum to ground...this was nice, especially good on hip flexors if you kept the hips square and tail properly tucked

I use this one a lot with my guys and girls. Its great. The knee down version is also worth trying.

[Craig]

Emmet: Interesting! You have a much bigger population that you've been working with than me, so for everyone reading, I'd listen to Emmet on this point! One thing I will point out is that the opposite side tends to emphasize the outer hamstring more than same side (given the state of my outer hamstrings, this probably explains the extra difficulty for me)

[ChrisScott]

That's strange Emmet, seeing as opposite side is further away, I can't imagine someone being able to do it and not be able to do same side.

[Emmet Louis]

Yeah its odd alright but I've seen it enough to know its correct. It was the case with me so I know first hand as well. I don't recommend skipping ahead if you do manage to get opposite side to toe first.

[Craig]

Got some hilarious feedback I thought I would share here:

 

"Hi craig

 

Have been working on the ballistic stretching a few days now and last night it seems to have started to fix a hip injury i have had for over a year now. thank you so much."

 

 i do it first thing cold out of bed has done me nothing but good

 

plus your snippet of advice is gold just lean into the stretch slowly there is no way to hurt yourself once you're not a tit about it."

[JoachimG]

Doing the cossack pulses I managed to provoke a huge clunk in my hip, even my GF said " WOW are you okay?!". It didn't hurt and I think I just finally released some tissues that had been stuck for quite some time?

[Keilani Gutierrez]

hmm....i dont know...but it sounds cool.

it feels kinda cool once the initial tiny bit of panic from a noise coming deep within is gone.

[tigreton]

Hi all,

 

a couple of questions and remarks:

 

Format of the Follow-Along: I would prefer to have an audio track with cues, as I typically don"t look at the screen. In addition it would be nice to have all textual information at once on the screen. Ideally at a place where the Vimeo Scrollbar (on iPhone) does not disturb (it blocks the content on the lower edge of the screen.

 

Questions:

In the hip pulse with the elevated leg, what do I stretch? How is this movement exactly?

 

I don't seem to get a good stretch in Pu Bu (is that the name?), how about switching to a classic cossack?

 

Why does this make me sweat like crazy?

 

Thanks,

 

Roland

[Craig]

Hi Guys,

Sorry for the late replies:

 

Doing the cossack pulses I managed to provoke a huge clunk in my hip, even my GF said " WOW are you okay?!". It didn't hurt and I think I just finally released some tissues that had been stuck for quite some time?

 

I've also experienced this.  It is a chiropractic-like joint adjustment that you managed to do with yourself.  Yay. It may return to its original form if your tensional patterns haven't changed enough, meaning you may have to go through it a few more times before it settles in the new spot. The loud clicks are fun and freak other people out

 

 

Format of the Follow-Along: I would prefer to have an audio track with cues, as I typically don"t look at the screen. In addition it would be nice to have all textual information at once on the screen. Ideally at a place where the Vimeo Scrollbar (on iPhone) does not disturb (it blocks the content on the lower edge of the screen.

 

 

Copy that.  I will record a voice over and update the video when I have some spare time. Possibly this week!

 

In the hip pulse with the elevated leg, what do I stretch? How is this movement exactly?

 

It depends where your tension lies in your particular body, but more than likely you'll get into the adductors and hip flexors of the standing leg.  Think of putting the standing leg (not the elevated leg) into hip extension. The pulse should be in the direction that the toes are pointing, in the particular variation I showed that was perpendicular to the elevated leg. You can explore other angles too.

 

I don't seem to get a good stretch in Pu Bu (is that the name?), how about switching to a classic Cossack?

 

What do you mean by "don't get a good stretch"?  Think of trying to sit the bum on the ground, and get the torso close to vertical in the first instance.  The distance between the feet will also change the sensations considerably (further apart typically being more difficult).  The Cossack squat hits entirely different lines of tissues than this movement (not bad just different), and is also used for different purposes - in my experience it won't develop the same qualities that training pu bu will develop.  If your pubu isn't looking like this you have more work to do: http://www.thewushucentre.com/_Media/pubu_med.jpeg

 

If you can post a picture of video I can give you some more accurate feedback though!

 

Why does this make me sweat like crazy?

 

This means you're doing it properly It's hard work for many systems in the body.  I use it as a warm up (very first thing I do) on early cold winter mornings when I'm training out doors - gets me toasty in about 5 minutes!