Our "GO TO" Warmup by Coach Sokol

We like to use the Ground Force Exploration (GFE) as movement preparation and feedback system.

GFE helps the instructor and the student create a standardized warm-up before any type of training. The GFE not only addresses the main components of a good neurologically driven warm-up for students, but the instructor as well as the student receives real-time feedback on the quality and capacity of the student’s movement. That real-time and immediate information can change the planned training or show the need for additional movement preparation or correctives for better movement, stability, or mobility.

Performing the GFE backward at the end of the training session not only warms down the athlete, but also gives useful information on how the training session affected the athlete. Did movement degrade or get better? The GFE is an easy way to answer that question, for yourself, and as an instructor.

Try Ground Force Method for 2 Weeks

As an instructor, or as a student, try incorporating the GFE in your coaching, training, and/or movement practice for two weeks.

As you are performing the GFE as warm-up, check-in with yourself or notice how your students are moving and feeling. During your training session (kettlebells or any other training application), see how differently your session goes and what changes while you’re training. After your session, use the GFE backward as a warm-down. Once again, check in and see how things are feeling and if your movement ability and capacity has altered.