The Infinity Walk Instructional Guide with Taylor Kruse
Video Transcript – The Infinity Walk Instructional Guide
Hey Guys, I’m Taylor Kruse from The Movement Project, and we’re really excited to be offering you a short educational piece on a really special but powerful exercise called The Infinity Walk.
The Infinity walk is an exercise that we use really extensively here at The Movement Project. Not only for helping people to improve their performance but also for helping people to eliminate pain.
The Infinity walk was developed in the mid-80’s by Dr. Sunbeck, who build a very extensive curriculum around it for helping people with different sensory disorders. I originally learned about The Infinity walk through Zhealth, and the neurology behind it, and since then I developed dozens of my own variations and we are really excited to share some of them with you.
The infinity Walk is a great example of what we refer to as an integrated drill. Meaning that it takes great visual skills, great vestibular skills, and great proprioceptive skills all coming together in one drill. The Infinity Walk can help a person with spinal mobility, balance, coordination, visual skills, and it can be extremely supportive of persons’ strength training, and their skill training.
We’re really excited to share this information with you. We hope you find it useful. The next segment is going to teach you a basic screening process so that you can access whether or not this exercise is appropriate for you. And, if it’s giving you the result that we’re looking for.
If you’ve ever worked with us before, you know that an assessment process is the cornerstone of our philosophy. It’s really important that you access the exercises that you do to make sure they are giving you the intended result that you’re looking for.
I’m going to take you through a basic screening process that you can use to determine if The Infinity Walk is an appropriate drill for you.
We’re going to be using 2 types of assessment today – one is range of motion, the other is balance. The assessment process is 3 steps:
Step #1: Assess
Step #2: Perform the exercise
Step #3: Reassess
You’re trying to figure out, did the exercise make you better, keep you the same, or potentially even make you worse?
If you get better, it’s a great exercise for you.
If you stayed the same, maybe consider changing something to make it a little bit more challenging for you.
If you get worse, it could be a technique issue – go back and try it. If you still get worse, it might not be appropriate for you.
RANGE OF MOTION ASSESSMENT:
For range of motion, we are going to be using 2 different types.
The first is a forward bend. You’re simply going to bring your knees to a locked out position and bend forward. Take a qualitative assessment: how far did you go and do you feel any limiting factors.
The second range of motion is for trunk rotation. Bring your feet apart, maybe hip width. Make sure they’re facing forward. Hands together, nose is lined up with your hands and you’re rotating one side to the other side. Make sure when you rotate your feet don’t pivot. Take a qualitative assessment, how easy or difficult is that and how far did you go?
For balance, you can try a couple of different things. Bring your feet together and just stand in good alignment. Test that and see how long you can do that for. Also, qualitatively, how well can you lock it in.
Another one that would be a little bit hard is an inline stance. Same idea, take a qualitative assessment, see how long you can lock it in for.
And, if you need more of a challenge, you can go to a single leg stance. Take a qualitative assessment and see how long you can lock it in for.
If those are easy for you, consider closing your eyes. That will make it a lot harder.
Once you’ve done your assessments and you’ve gathered up all that information about where you are in the moment, you’re then going to try the infinity walk. Make sure when you’re done that you reassess to see whether or not the exercise is giving you a great result.
THE SET UP:
Now we’re ready to set up our infinity drill. Your’e goin to need 2 different things:
1: Visual Target
For our visual target, we’re using what we call an A chart and we’ve taped it up to the goal post.
But realize, you can use anything you want for a visual target. You could use a soccer ball, you could even look at your partner. The most important thing right now is that the visual target is at eye level and that your target remains clear.
For your cones, you can see that we have set them up out here roughly 10 feet apart. You can go anywhere from 10-15 feet apart. For indoor use, we typically walk from our visual target approximately 5-6 steps out. For outdoor use, you might consider going another 5 steps depending on the space that you have.
THE INFINITY WALK – VERSION 1:
There are 2 major rules that we want to consider for any variation of the infinity drill.
1: Your eyes always stay fixated on your visual target.
2: Your hips always stay facing in the direction that you are traveling.
For variation #1 of the infinity walk you’re going to begin by standing between your cones with your back facing your visual target. Once I’m in starting position I’m going to rotate around until I can see my visual target. What I’m going to be doing is walking a figure 8 pattern around my cones, keeping my eyes on the target while staying relaxed and maintaining good alignment. It looks like this (see video at 6:11).
It looks pretty simple but it’s actually kind of challenging because you’re looking at your visual target and you can only see your cones barely out of your peripheral vision. So there’s a challenge there.
Common mistakes that we see with this are people losing alignment, a breakdown in form, and poor cervical mobility. So as people are going around the cone you’ll oftentimes see them tilt their head to the side or even back. It’s really important that as you’re tracing your infinity symbol you’re making sure that you’re nice and tall and you’re having good cervical motion, as your eyes remain fixated on the target.
THE INFINITY WALK – VERSION 2:
For infinity walk variation #2, things get a lot more athletic and challenging.
To find your starting position you’re going to begin between your cones again but this time you’re actually facing your visual target. I’m going to begin walking around one of my cones, and eventually if I were to keep going my eyes would come off my target so at this point I have to create a pivot. I’m going to use a 3-step sequence to do it. 1, 2, 3. My head is on a swivel, my body has rotated, and my hips are still pointing in the direction that I’m facing. Now I can come through the center. Here’s what the whole process looks like (see video at: 7:50).
This is when athletes get really excited because as their eyes are on the target and they’re pivoting, it puts them in a place where they feel how this would happen on the athletic field.
The common mistakes here again, are poor cervical mobility. As you’re coming around the cones, you want to make sure you are maintaining good alignment, there’s no breakdown in form, and that you’re not tilting your head.
PROGRESSING THE INFINITY WALK:
At this point, you’ve tried the first 2 variations and you’ve assessed what’s working for you. Now you’re ready to progress.
When you get to the 3rd variation, which is more of a sport-specific variation, you can start to think about how are you going to make the infinity walk look more like your sport or how are you going to make it look more like the activities in your life?
There are a number of different variables you could use here and you’re only limited by your own creativity. I’m going to share a couple of the important ones with you now.
For the visual target, we started with it at eye level, but depending on your sport and where you have to look visually, you can explore having the visual target low and high. You can also think about positions, speeds and direction changes. For example, I can run my infinity walk, I can job my infinity walk, I can do both of those things backwards. I can also do traveling plyometrics, which forces me to balance with my head in different positions because my eyes are not allowed to leave my visual target.
For example of sport-specific variations, see video at: 9:43.
Thank you for taking a look at our instructional guide of The Infinity walk.
Taylor Kruse was featured in Men’s Health Magazine listing The Infinity Walk as a top new move that can transform your performance. Check it out!
Taylor Kruse is dedicated to empowering you with the truth and tools for improved health and performance.
His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.
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