What is Ground Force Method?

Discover the system built on natural movement

Introduction

Ground Force Method (GFM) is a system built on natural movement that playfully yet consciously guides the body back to harmonious, pain-free functioning.

The method not only strengthens physical performance but also continuously provides positive stimuli to the nervous system, allowing both body and mind to adapt.

GFM Introduction
GFM Philosophy

Philosophy and Core Concept

GFM is based on the premise that movement is an innate need. As children, we explored the world instinctively and fearlessly – the program brings back this attitude in adulthood. The goal is for practitioners to rediscover their wonder for movement.

What is GFM?

The system is built on a special combination of unloaded and loaded mobility exercises. Various patterns – rolling, crawling, swinging, symmetrical and diagonal movements – help the central nervous system relearn the sequence and coordination of movements.

Life is Movement

According to GFM, "life is movement" – all development begins with activity. The program encourages mastering quality body use before introducing equipment or heavy resistance.

Core Principles and Target Groups

The method is versatile: athletes in rehabilitation, weekend warriors, competitive athletes, seniors, and children can all benefit from it.

1

Crawling, Rolling

Natural movements that awaken stability and mobility.

2

Diagonal Crossovers

Help coordinate the whole body and develop core control.

3

Pain-Free Movement

All exercises should be performed easily, within a comfortable range of motion.

4

Community Experience

Maintaining a positive, tribal atmosphere is one of the most important tools for motivation.

The Role of Music

Carefully selected music supports rhythm, focus, and relaxation during training. The tempo helps maintain steady breathing, while the melody prepares the nervous system to achieve flow state.

Connection with FMS

GFM is closely connected to the Functional Movement Screen (FMS) principles. Movement patterns and asymmetries revealed by FMS help trainers in purposeful development.

Homunculus – The Body's Map in the Brain

The concept of the homunculus highlights that frequently used body parts occupy more "space" in the cerebral cortex. GFM consciously activates these areas, combining large, global movements with tasks requiring fine coordination.

Flow

The program's goal is flow – that mental state when challenge and ability are in balance. According to Mihaly Csikszentmihalyi's theory, during flow, the sense of time disappears and attention is fully focused on the task.

Regressions and Progressions

Movements have multiple entry points. Regressions are simplified versions that solidify the foundations, while progressions add complexity or intensity. This gradual approach allows everyone to develop at their own pace.

Ground Force Exploration (GFE)

GFE is both diagnostics and movement preparation. It highlights mobility limitations, motor control deficiencies, and potential asymmetries. Returning to GFE at the end of a session provides immediate feedback on progress.

Play in GFM

Play is the "heart" of GFM. Competitive, mirroring, strength, and wrestling games alternate so participants not only learn but also enjoy the process. The playful atmosphere helps practitioners stay committed long-term.

Practical Structure and Session Format

A typical GFM session lasts 60-75 minutes and consists of distinct phases:

Warm-up

GFE or other movement quality assessment exercises

Preparation

Mobility, rolling, balancing

Main Section

Complex exercises and patterns performed under load

Play

Competitive or cooperative games

Cool Down

Relaxation, breathing exercises, stretching

Summary

Ground Force Method is more than a training method: it's a philosophy whose goal is to make the joy of movement, pain-free functional operation, and lifelong activity accessible to everyone.

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