Kinetic Parkour
05 / 12
Bramble
Steadiness / Bear
Strong and unhurried.
Steadiness is strength that does not rush or collapse. A short crawl that keeps its shape is better than a long one that falls apart.
Crew mat chat
Say. Steadiness is a strong shape. Hands and feet, hips up, face looking a little forward.
Ask. What does steady feel like in your body?
Look. They can rest before their arms collapse, and the crawl stays short.
Bramble
05 / 12
Bear crawl
Bear crawl is hands and feet over a short distance, strong and unhurried. Knees may drop. That rest is part of control, not a mistake.
- 1. Hands start under the shoulders. Knees may begin on the mat.
- 2. Move one hand and the opposite foot. Keep the crawl short.
- 3. Eyes look toward the end of the path, not at the floor between the hands.
- 4. Stand all the way up before the next movement starts.
Keep it safe. Knees may drop. That is a rest, not a failure. Keep crawls short so shoulders do not tire into a face-plant.
Training mission
Move on hands and feet like a bear and feel a strong back.
- • Hips up, or rest.
- • Short distances.
- • Wrists comfortable — fists are allowed if flat hands hurt.
Ages 3–5. Hands and knees crawling is the bear for them. Knees up is a bonus.
Ages 6–8. They try to keep knees off the mat for four steps, then rest on purpose.
Take it home
- 1. Bear crawl from the couch to a pillow. Keep it short.
- 2. Rest on your knees whenever you want.
- 3. Stand up slowly at the end.