12 week functional movement training challenge - Udemy

Schaefer Method

A complete Movement Practice

The method focuses on connecting different exercises and movement ideas, to create new languages for the body to experience. It draws knowledge from Brasilian Jui Juitsu, Yoga, Annimal Locomotion, Dance and Fitness.

12 week movement training challenge.

Do you want to become movement wizz? Crawl like a lizard, jump like a kangaroo, and stalk like a lion? In this 12 week challenge we will increase your bodies movement capacity. No matter if you are a movement starter or if you want to find depth in your free flow, this practice will help.

How it works?

We do suggest to make it a 12 week challenge, to really have strong results. We have 12 online classes for you. Every class is around 15 minutes long, and should be done 5 times, Monday to Friday before moving on to the next.

What do I get for my money?

You will get 12 classes each around 15 minutes long.

Plus there are 3 extra Schaefer Method Flow Exercises, plus 1 active recovery joint opening class.

What’s the goal?

Most of us have to tell our body how to move, and what to do. This is not a problem, it is a good thing. Usually our mind gives very intelligent and safe instructions to out body on how and where to move. But what if we can have the same trust in the intelligence of our body? What if we can let our body move, and our mind observe? The goal from Schaefer Method is to free up your body so much, that your body will slowly take over control over moving ,instead of your mind. Of course your body will transform too…:)

Schaefer Method Philosophy

The human body has evolved over thousands and thousands of years. It had to adjust and improve constantly to create a lot of different movement capabilities or languages, in order to survive. Nowadays we only use a small fraction for our day to day life and also for our exercise regimes. Time to learn some new, or better old, languages to improve your range of motions.

What does Schaefer Method Incorporate?

In order to achieve a feeling of flow and connectivity with yourself and the world around you, the method tries to incorporate each of the following training areas into every practice

1. Meditation:

-Even just focusing inwards for a few breaths can be a powerful tool to recentre. We will look at different forms of meditation and try them out as a short moment to enter and exit a practice.

2. Balance:

In Schaefer Method, balance is the ability to maintain a controlled line of gravity (vertical line from centre of mass) of a body within the base of support with minimal uncontrolled postural sway.

3. Strength:

What can I say, no pain no gain. We will work them muscles, our goal is not to make your muscular system hard and inefficient, but you will hopefully feel a burn.

4. Mobility:

We will not really “stretch” in Schaefer Method. What we will do is try and achieve a greater movement radius in your joints through mobility work. The main difference between “stretching” and “mobility” work is that you are using gravity and weight in stretching, whereas in mobility practice you are using muscular strength to open joints.

5. Animal Locomotion:

Humans are amazing learners from observing. We can observe our surroundings and easily copy someone or something if it makes sense for us. Let us learn some languages from the animal kingdom.

6. Agility:

Agility is the ability to change the body's position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, strength, and endurance.

7. Floor work:

To roll around, to crawl, to use all 4 extremities, these things we do as kids, and eventually get told that adults don't do that. Adults do that!

8. Free Movement:

The royal discipline of movement training. You choose, you move, you flow.

9. Release:

What goes up, must go down. If you train and strengthen your muscles, you also have to find ways to release them, to stay relaxed in your body and mind.

TIP: If one of the movement patterns is too complex to achieve on the first or second or 8th time, practice patience and stay in slow motion until you master it.

Supported and sponsored by

Nobody can do anything by themselves. We all have helpers, teachers, mentors, just as much as we have students. Here are mine.

boerlinboerds

for the great movement outfits

gowithgertrud

for your wisdom, your intelligence and your constant support.

fenriz-tz

for your support and for constantly challenging me.

ina-schoof

for often making me look good and for your generosity.

tetokiharuru

thanks to Charles Koroneho for explaining space to me.