exuberant animal performance training

workshop guide
an exuberant animal publication

Copyright 2011 Exuberant Animal All rights reserved. No part of this document may be reproduced by any means without express written consent. Exuberant Animal Publications 9112 32nd Ave. NE Seattle, WA 98115

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al im an t an

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change your body, change the world

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by frank forencich

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exuberan ce e c en

Exuberance is an abounding, ebullient, effervescent emotion. It is kinetic and unrestrained, joyful, irrepressible. Kay Redfield Jamison Exuberance

gement e n ga co en

All vigor is contagious. Emerson

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welcome to exuberant animal performance training

movement session content:

Beyond the obvious health benefits of physical activity, vigorous movement helps us sharpen our cognitive skills and deepen our relationships with one another. Vigorous movement enhances brain function and improves memory, attention and learning. Physical games and social play promote team cohesion, role flexibility and creativity. Our movement sessions include functional training and games drawn from The Exuberant Animal Play Book. These movement sessions will spark your physicality and integrate your energies into a coherent, powerful whole. Youll experience
The basics of physical intelligence and function Agility, balance and coordination Core integration Body awareness

xuberant Animal is a multi-disciplinary approach to performance that combines the study of practical neuroscience with vigorous movement training. We provide a uniquely integrated experience that will open your mind, body and organization to new dimensions of performance and potential.

presentation content:
Recent discoveries in neuroscience have shown conclusively that mind and body are interconnected and interdependent. States of body and physical condition have profound influences on cognition, behavior, judgment and decision-making. Neuroscience has tremendous explanatory power; it can tell us how our bodies work, how we interact with the world and why we behave the way we do. In addition, it offers tremendous potential for personal and organizational transformation. Once we understand the principles of neuroplasticity, we position ourselves to make lasting changes to our bodies, our minds and our organizations. Youll learn
The neurological basis of learning The power and potential of neuroplasticity Strategies for creating positive stress The fundamentals of rapport-building and social intelligence

Taken together, these complementary experiences will spark a new appreciation for physicality and its role in work and life performance. Not only will you feel great, youll discover a new set of ideas that will revolutionize the way you live and work.

youll leave laughing, sweaty and inspired.

morning

afternoon

8:00 8:20 8:40 9:20 10:00 10:10 10:40 11:10 11:20 11:50 12:30

Welcome Movement Session 1 Presentation: Panorama Movement Session 2 Break Presentation: Functional Training Movement Session 3 Break Presentation: Learning and Plasticity Movement Session 4 Break for lunch

1:30 1:45 2:25 3:00 3:10 3:40 4:10 4:40 4:50 5:10 5:30

Meditation Presentation: Stresscraft Movement Session 5 Break Presentation: Rapport and social neuroscience Movement Session 6 Presentation: Creative living and integration Break Presentation: Trends and recommendations Movement Session 7 Jump for Joy

8:00 - 8:20

introduction

welcome to training
Who we are Why were here A look at our day: rhythm and oscillation Movement snacks and the embodied process Engagement and focus Everyones an athlete, everyones a coach. Safe emergency: Its all optional, use your judgment.

Show respect for people, process and place. Exercise responsibility. Seek balance, harmony and integration. Focus attention and presence. Be here now. Participate fully with end-to-end commitment. Everyone works with everyone. Come with an empty cup, ready to learn. Balance gravity and levity with serious play. Seek transformation and clarity of purpose. Walk your talk.

gravity and levity

8:20 - 8:40

movement 1

touch the earth:

short form and warm ups

Getting the juice moving. Robust, vigorous movement. Get your breathing turned on, get some bounce in your legs. Movement in all three planes. Play with speed and amplitude. Focus on whole-body integration.

Squat touch, alternating. Also with steps.

Standing arm swings Flutter kicks and back stroke Wax on, wax off Hip-shoulder rotations Multi-circle, all planes and stances Crossing reaches, one foot Deep arc, go low Dynamic loop Figure eight, all stances and steps

heaven earth squat:

Squat touch, alternating with reaches.

sidewalk dilemma:

Eye contact, then an easy, graceful pass. Touch as desired/necesssary.

arm swings

flutter kicks and backstroke

wax on, wax off all sizes

hip-shoulder rotations

multi-circle: all planes and stances

one foot x-reaches

deep arc (go low)

dynamic loop with steps

figure eights: all sizes and stances

8:40 - 9:20

presentation

body pain
heart disease, obesity, diabetes depression neurological and attention disorders physical unhappiness, body dissatisfaction

pain and potential

Performance is behavior and behavior comes from the body, especially the nervous system. Context and history: Welcome to the primates predicament, the realization that were experiencing a profound mismatch between our evolutionary heritage and the reality of the modern world. key points:

workplace pain
Health care costs Conflict Absenteeism Fragmented attention Stress overload and burn out Depression and presenteeism

Our bodies are ancient; we are embedded in the living world. Every detail of human anatomy, physiology and psychology is the way it is because of our experience in wild outdoor environments. Our tribal behavior and mental performance are rooted in our deep history; we perform the way we do because of our legacy programming. We live in an alien environment with unique demands. This alien environment wreaks havoc on both health and performance. It challenges us to develop new ways of thinking, working and living.

promise and potential

Neuro-optimism: using our knowledge of plasticity and social neuroscience to craft new perceptions, behaviors, relationships and possibilities. Embodied cognition: moving bodies think better. Stress education: stress can work for us. Rapport with our bodies, our work, our communities and our habitat.

9:20 - 10:00

movement 2

A heckle is a playful, destabilizing challenge another body. The coachs goal: the athlete should have a good experience.

spotting and heckling

Spotting: Use your body to protect one another from falling. Use the power in your legs, hips and torso to absorb momentum and protect your partner.
basic heckle:

Soft hands; just enough to destabilize. Shoulders, hips, arms

judo heckle:

Double role: spot the fall and challenge stability.

spot:

Shape like a funnel. Absorb the fall with your whole body and solid stance. Use your arms and/or your torso.

sticky wrist and ankle:

Maintain contact. Heckle and spot as necessary.

10:10 - 10:40

presentation

isolation v. integration
Kinetic chains are the functional unit of human movement.
Barefoot Sensei: Its all one muscle. Vern Gambetta: Work movements, not muscles.

functional training
The new standard for athletic training. Functional training asks What works? and Whats effective? what is functional training?

Multi-joint, multi-plane Emphasis on performance, not appearance. Emphasis on the nervous system. Emphasis on integration, balance, motor control and agility. Emphasis on sensation and sensitivity. Emphasis on real world challenges, relevant to the individual.
the power of specificity (SAID principle)

Musculoskeletal elements in a mutually supporting system; balanced length and strength.

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You get precisely what you train for. You become what you do.

frontal

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Multi-plane function: graceful and powerful in all three planes

sagittal

proprioception: super fast and trainable

10:40 - 11:10

movement 3

balance and locomotion

mountain rescue
Sprained ankle. Spot your partner down the trail.

single leg squat

As low as you want. Spot your partner and/or heckle.

compass rose reaches

Low and high. Fast or slow Especially NW and SE.

skipping variations and silly walks

step-n-stop
Big step: stick the landing with perfect control. All directions. Also with a partner and a bump.

rope-a-dope:
Competitive. Stay on one foot, no hops. Pull or let slack slide through your hands. One hand or two.

11:20 - 11:50

presentation

LTP: Long-term potentiation of synaptic transmission: nonlinear increase in membrane sensitivity. This is the cellular basis of learning.

learning and plasticity

Adapted v. adaptable: The crucial distinction for athletic training and performance in the modern business world. Neuro-optimism: regeneration of the brain and nervous system. The human brain is constantly reorganizing itself, growing new cells and new connections. elements of plasticity: neurogenesis (growth of new nerve cells) myelination (insulation of nerve cell fibers) long-term potentiation (sensitization of synaptic transmission) Use-dependent (Use it or lose it.) Cells that fire together, wire together. Education is fundamentally physical.

the neoplastic transformation:

Experience (doing) + Attention (caring)

pro neurogenesis:
Aerobic exercise (cardio) Meditation (relaxation response) Play and enriched environments

Attention stabilizes new circuits.

beware the paradox of plasticity:

The brain is a habit-forming organ!

myelin sheath:
Acts as insulation to speed signaling. Thickens with use.

growth orientation
Mindset by Carol Dweck Effort is more important than achievement

11:50 - 12:30

back and forth:

movement 4

partner-resist
back-to-back:

Choose a number of steps. Then smooth resistance with role reversals.

Sink down into your stance: butt to butt. Walk across room, then switch roles.
linear stroke: towing:

Smooth resistance. Across the room, then switch roles.

Like a martial art punch. Strong stance, full-body power. Smooth resistance.

rope pulls:

Use core and hips. Bend your knees. Smooth resistance.

lateral tow:

Step as desired: crossing in front, behind or shuffle. Also slalom tow.

1:30 - 1:45

meditation
Observe and return. Soften and stay. Pema Chodron

The greatest weapon against stress is our ability to choose one thought over another. William James

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How much stress we experience depends more on how well we control attention, than on what happens to us. Mihaly Csikszentmihalyi

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Fresh awareness of whatever arises...is sufficient. The Ninth Gwalwang Karmapa Mahamudra: The Ocean of Definitive Meaning

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Mindfulness:

Tension is who you think you should be. Relaxation is who you are. Chinese proverb

Non-judgmental attention

1:45 - 2:25

presentation

modulators of the stress response

control predictability trends outlets social support

stresscraft
Stress education is far more than simply learning to cope with difficult circumstances. Understanding stress is vital to developing high performance in any discipline. neurological assets: The knowledge stored in your nervous system and in the people of your organization. autonomic nervous system: Fight-flight system for emergency physical movement. Rest-repair system for tissue healing and regeneration These systems operate on an either-or basis: we activate one or the other, but not both. Classic stress event: a threat to physical safety. Perceived threats to rank and identity also create stress. challenge: The stress response is hair-trigger, the relaxation response takes time. stress hormones: Low levels and short exposures are powerful elixrs; large doses and long exposures are harmful. Chronic stress akin to burning the furniture to keep the house warm.

sweet spot neurotoxicity, resource depletion, tissue damage

increased stress, cortisol production

early warning signs of over-stress:

anhedonia (loss of pleasure) neophobia (avoidance of new things) reduced ambiguity tolerance cognitive distortions, especially over-generalizing irritability, decreased sense of humor poor concentration impulsivity and small-picture thinking

the dose makes the poison.

2:25 - 3:00

movement 5

two coach target touch with med ball

exuberant animal games

target touches
Cross-body touches. Coach adjusts targets. Stationary or dynamic.

stick target lay ups

crawl target
Stationary or dynamic.

orbits gravity pump

Athlete circles around coach. Coach moves as desired. Heckles as desired.

3:10 - 3:40

presentation

A finite game is played for the purpose of winning, an infinite game for the purpose of continuing the play. James Carse

rapport
The challenge of social neuroscience: The body is an open system; our minds, bodies, health and performance are co-created. Our bodies and lives are permeable to stories and narrative. We are hyper-social primates: our brains work best in combination with others. The brain is a social organ.

zero-sum games:
Perpetuate perceptions of scarcity. Reward strength, deception, cunning; increase stress.

non-zero sum games;

Unlimited abundance possible. Reward communication, social intelligence, rapport; increase social cohesion, decrease stress.

The power of mirror neurons: Mirror neurons have a dual function: to produce movement and to run a simulation of what other bodies are experiencing in motion. Mirror neurons are believed to be the foundation of empathy. Our social nature is fundamentally physical.

play principles:
Role-reversals and role flexibility Self-handicapping

We are people through other people. Nguni-language saying of the Bushmen of South Africa

3:40 - 4:10

movement 6

exuberant animal games

slam dunk 3 clap rap
Low right, low left, leap high for right, then reverse.

eqilateral triangles

cross clap one foot

Wider is better.

attention deficit disorder pass with stance switch

clap with stance hop-switch hoop pass

4:10 - 4:40

romantic v. classical
Robert Pirsig Zen and the Art of Motorcycle Maintenance

presentation

creative living and integration

primal oscillations:
Paleo Childhood Athletic Circadian

romance phase v. the precision phase

Alfred North Whitehead The Rhythmic Claims of Freedom and Discipline

wild land back country

rhythm is a performance-enhancing pattern: beware contrast erosion!

city front country

focused, high-density attention

jagged, flat-line living

analgesic v. exuberant model

dis-engagement, rest low-density attention

Solving problems v. creating a future.

4:50 - 5:10

presentation

trends
focus on neuro-optimism
Increasing interest changing the brain with intentional behavior. Decreasing interest in talent or innate ability; more interest in training and experiential education.

strategic use of movement

Movement snacks to improve cognitive performance, distributed throughout the day and prior to important events.

stress education
Increasing interest in preserving and extending neurological assets, both in individuals and in organizations.

attention mangement
Recognition of the power of attention to drive neuroplastic change. Intentional efforts to channel and focus attention at key moments.

body-friendly design
Increasing focus on bio-compatible and human-friendly qualities of structures, products and processes.

neuro and ecosystem metaphors and models

Increasing interest in holistic and relational forms; greater appreciation for massively interconnected systems.

behavioral epigenetics
Strategic use of behavior and lifestyle to turn genes on and off.

embodied cognition
Increasing understanding that intelligence is distributed across the entire body and the relationships that the body creates.

positivity
Increasing appreciation for the value of positive states. Intentional efforts to promote and sustain a culture of meaning, satisfaction and happiness.

social neuroscience and rapport

Increasing appreciation for social contagion of ideas, memes and emotion. Increasing interest in developing non-verbal rapport. Decreasing focus on individuals; greater focus on teams, tribe and culture.

5:10 - 5:30

movement 7

circle squats:

jump for joy

get off the line:

One legged squats. Include spot and heckle. A dozen on each side.

Easy sword cut with a soft hand. Receiver slides in towards attacker to left or right. Get the metaphor: Enter into the scary place...embrace the fear.
team touch:

Imagine a point in the center. Stand on one foot and adjust your distance so you can just reach it. Everyone reaches in together to touch. Alternate hands. Also foot touches.

animal magnetism:

jump for joy:

All together now... Three jumps with a big yell at the top!

Start with sticky wrists: dont break contact. Coach leads with creative movement. Goal is to give athlete a good, pumpy, dynamic experience. On senseis call, switch roles.

specific recommendations
Pay greater attention and respect to physical experience. Embody and honor healthy behavior. Use physically activity strategically to promote and sustain energy. Implement movement snacks to maintain and increase cognitive function. Monitor health and performance: be alert for the early warning signs of stress. Promote a high-contrast culture of engagement alternating with deep and sustained rest. Encourage meditation and relaxation practices. Build a culture of social support, recognition and rapport. Promote a growth orientation: focus on continuous learning. Reward effort before achievement. Hire or train internal health advocates/coaches. Provide stress and performance education for managers, staff and employees.

results and return

A comprehensive program of health and performance education will provide these benefits:

fear and conflict cognitive distortion and impulsivity health care costs absenteeism and presenteeism learning, comprehension and memory affiliation and trust (oxytocin) long range thinking team cohesion and collaboration engagement, creativity and innovation

reading and resources

Stress and the Body by Robert Sapolsky: Audio and DVD by The Teaching Company Why Zebras Dont Get Ulcers by Robert Sapolsky Mindset: The New Psychology of Success by Carol Dweck No Contest: The Case Against Competition by Alfie Kohn Punished by Rewards: The Trouble with Gold Stars, Incentive Plans, As, Praise and Other Bribes by Alfie Kohn The Power of Full Engagement by Jim Loehr and Tony Schwartz The Power of Story: Change Your Story, Change Your Destiny in Business and in Life by Jim Loehr The Way Were Working Isnt Working: The Four Forgotten Needs that Energize Great Performance by Tony Schwartz Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey M.D. The Talent Code: Greatness Isnt Born. Its Grown. Heres How by Daniel Coyle Talent is Over-Rated: What Really Separates World-class Performers from Everybody Else by Geoff Colvin Free Play: Improvisation in Life and Art by Stephen Nachmanovitch Play by Stuart Brown M.D. Iconoclast: A Neuroscientist Reveals How to Think Differently by Gregory Burns The Brain That Changes Itself by Norman Doidge M.D. Brain Rules by John Medina A General Theory of Love by Thomas Lewis, Fari Amini and Richard Lannon The Joy of Living: Unlocking the Secret and Science of Happiness by Yongey Mingyur Rinpoche The Relaxation Response by Herbert Benson, M.D. Relaxation Revolution by Herbert Benson, M.D. The Twenty-Four Hour Society by Martin Moore-Ede Molecules of Emotion: The Science Behind Mind-Body Medicine by Candace Pert, Ph.D. Emotional Intelligence: Why it Can Matter More than IQ by Daniel Goleman Social Intelligence: The New Science of Human Relationships by Daniel Goleman Mirroring People: The Science of Empathy and How We Connect With Others by Marco Iacoboni The Age of Empathy: Natures Lessons for a Kinder Society by Frans de Waal Our Inner Ape by Frans De Waal Learned Optimism: How to Change Your Mind and Your Life: by Martin Seligman Ph.D. The Neuroscience of Psychotherapy: Building and Rebuilding the Human Brain: by Louis Cozolino Descartes Error: Emotion, Reason, and the Human Brain by Antonio Damasio

The Neurobiology of We: How Relationships, the Mind, and the Brain Interact to Shape Who We Are by Daniel Siegel, M.D. Sounds True Audio Learning Course Narrative Medicine: The Use of History and Story in the Healing Process: by Lewis Mehl-Madrona, M.D. The Aims of Education The Rhythmic Claims of Freedom and Discipline by Alfred North Whitehead Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi The Art of Happiness by The Dali Lama Train Your Mind, Change Your Brain by Sharon Begley Free Your Ass and Your Mind Will Follow: Embodied Leadership by Jamie Wheal www.changethis.com Engagement is the Keystone of Employee Productivity June 2010 White Paper by the Human Performance Institute Get in Shape to Lead Harvard Business Review Article Whats the Hard Return on Employee Wellness Programs? Harvard Business Review Reprint The Making of a Corporate Athlete Jim Loehr and Tony Schwartz Harvard Business Review reprint R0101H What Brain Science Tells Us About How to Excel by Edward M. Hallowell Harvard Business Review reprint R1012L Workplace Wellness Plan Saves Money Over the Long-Term, New Study Shows: ScienceDaily (Aug. 20, 2010)

frank forencich

Frank Forencich is an internationally-recognized leader in health education and performance training. He earned his B.A. at Stanford University in human biology and has over 30 years teaching experience in martial art, functional movement and health promotion. He is the author of Play as if Your Life Depends on It, Exuberant Animal and Change Your Body, Change the World. 206-406-5670 frank@exuberantanimal.com

performance, health and team-building seminars

revitalize your body, your people and your organization

Exuberant Animal is an innovative health leadership organization dedicated to performance and transformation. We offer a comprehensive, multi-disciplinary approach thats invigorating, liberating and life-changing. By combining the study of practical neuroscience with physical movement training, Exuberant Animal provides an experience thats exciting, inspirational and intensely meaningful. Exuberant Animal offers experiential training for managers, team-leaders, human resource professionals, fitness trainers and other health advocates. For more information, visit

exuberantanimal.com

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