Session 3 - Hard skills, Archetypes and the FFR Movements

Fly Feet Coach

Hard Skills

You have to be able to scale the workout for everyone. We’ve created a root language that we all use. I don’t have to know how to play volleyball, but I can make you a better player because I know how to move. i.e. When you block – jump with toes forward knees out, good overhead position, etc.



  • Identify Movement Faults - Make the invisible visible to people. Just as we’re specific with our cues, we should be specific with faults. Even the smallest thing can be impactful for an athlete.

  • Fix Movement Faults - You need to know both the short term fix and the long term fix. It is important to be able to make the invisible visible and solve problems not just on the spot, but solve problems for a lifetime.

  • Articulate the WHY - Both short term and long term. Understanding and articulating the WHY allows coaches to provide a more robust and comprehensive experience for athletes.

  • Move Well & Understand Your Current Physical Limitations - We learn best by visual cueing. As a lead coach, understand that even if you have limitations you need to find ways to express movement the way you want athletes to perform it in each training session.

  • Ability to Scale and Customize - This is a critical skill and one that makes it necessary to have a deep wealth of knowledge all-around. Every workout has to work for anyone and everyone. Your ability to combine creativity and maintaining a pre-designed stimulus will be very important. This skill will take place on the fly and you need to be prepared with viable options to make a workout customized around limitation or injury, whatever they may be.

  • Use Direct and Actionable Cueing and Coaching - Use language that not only fits the FFR culture and programming but that also results in a direct action. Make your coaching potent and effective by being very specific. Avoid being vague in your cueing. If you want someone to squat lower, tell them exactly how low you want them to go - 5” lower? To a target? Tell them and be specific.

  • Use FFR Language - Use cues and phrases that are consistent with what’s provided in your training. The way you speak to the movements and fixes should be clear, concise and easy to understand. Every movement should be called what it’s called - things have specific names on purpose. We all use the same language so that our community hears a common and consistent message in the studio.



Archetypes Reading: Body Archetypes

Set up

  • Get in a good position and stay organized.

  • You always have to be “on” 20% tension.  The spine has to be organized before you move.


Dynamic utilization - Come up with ways for people to be braced while they’re moving.  They have to be engaged/on/organized in order to find torque and move well.


Torsion - You have to create torsion to get full range of motion both at the hip and at the shoulder.




  • Work from core to extremity - the spine is the chassis on which the engines of the hips and shoulders hinge

  • Typically we see movement break down at a few specific local inflection points - neck, bottom of rib cage, lumbar curve

  • The most functional shape of the spine is a neutral position - allows us to create the most stability. When we’re not in a neutral position you are more likely to lose power and functionality. Talk about creating a “kink” in the system.

  • Talk about bracing - spine has to be organized before you move

  • Dynamic utilization - coming up with ways for people to be braced while they’re moving




Anytime flexion takes place at the hip, you should have external rotation.  Flexion at the hip is internal rotation.

  • Squat & hinge - flexion of the hip, ex. squat and deadlift

  • Lunge & run - extension and internal rotation of the trail hip

  • Pistol - double flexion at hip and ankle, external rotation




*watch the spine and elbows here

  • Hang - internal rotation is neutral

  • Overhead - flexion, external rotation

  • Front rack - flexion at the shoulder, external rotation

  • Press - internal rotation, extension


Categories of Movement

Categories of Movement Reading: Movement Hierarchy

This is the key to understanding how to scale movement. There are 3 categories:

  • Category 1 - distinct start/stop, remove speed, increase connectivity ex. Squat

  • Category 2 - distinct start/stop, add speed, decrease connectivity ex. Squat jump

  • Category 3 - no distinct start/stop, increase speed, decrease connectivity, change in shape ex. Burpee, muscle up



Movement Chart: click here!