Quadrobics

Before you pounce, it is handy to know how to jump. Using the hunting crouch to stalk towards the 'prey' until you are close enough to do a small jump, then crouch lower as you would to jump. Jump and land hands/paws first on the 'prey'. You should probably practise the pounce without the 'prey' first, untill you are comfortable with the pounce.

Trots are one of the hardest things to master, so don't feel bad about not getting it immediately.

Try to keep your elbows slightly bent. Straight elbows can result in injury or aches especially when attempting jumps. Make sure you know your limits and don’t hurt yourself! <3

hello! this page is about quadrobics, note: doing quadrobics wont make you a therian and therians dont have to do quadrobics to be a therian, this also will be different for everyone, because of their theriotype.

## Prep

Some stretches to do before quadrobics are:

1. Basic arm and leg stretches: this could be doing toe touches, reaching your arms out, ext. 2. Snake hiss pose. 3. Star jumps. 4. Lunges. 5. Push ups.

Stretch and prepare your body before attempting quadrobics. This is especially important if this is your first time trying quads. Wearing gloves for the first few times (or every time) can protect your hands from bruising and aching, which is very common when you first start, especially if you are doing the activity on a hard surface, or jumping. . Another helpful piece of gear is wrist braces as quads can take particular strain on your wrists. Avoid hard or slippery surfaces, know that your weight will effect how your body moves and lands. Perform quadrobics on grass, turf, carpeted floors, or softer surfaces in general. Fold your hands into paw shapes by folding your fingers in half, toward your palms. Also tuck your thumbs in. (Please do NOT tuck your thumb into your palms, as this may crush them.) Try to keep your elbows slightly bent, as straight elbows can result in arm injury. Also please make sure you know your limits and don't hurt yourself.

## Walking

Squat down in a flat area, preferably a place with a fair amount of space. Put your hands in front of you and bend forward onto your hands and knees. To start, crawl across a (flat) area a few times to get used to the movements and strength needed, the way you hold your hand, and how far you step. Now that you've gotten used to crawling, use your feet instead of your knees. Keep your body lowered to avoid straining muscles. Walk on your feet and hands across the area a few times. While you do this, focus on how far you need to step for it to feel comfortable, and the pattern of your steps. Take some time to research the joints, muscles, and general movements of quadrupeds (animals that move on four legs.). try to keep your feet flat on the ground and your back flat. This will be helpful doing more advanced stuff as well as being more comfortable. Work on your ankle flexibility and strength.You can also increase in speed, this will make it more jolting until you practice enough. Make sure you use your left front arm and your hind right leg. Then do vice versa, until you begin to pick up speed and become more confident. Do your best to keep your head up, but it is a bit tricky. Ready? Try the trot!

## Trot

Trotting is much similar to walking but slightly harder. To trot flick up for your back legs. Guaranteed you'll fall down a few times, but always get back up! Trotting is faster than walking and is a bit different. A trot is two-gait or two-step. This means that your legs move in pairs, much like a horse. Keep your knees and elbows joints loose to prevent buckling, this also allows you to bounce on your trot more naturally. To trot, start by getting into a crawling position. This is called a crawl trot, and all you need to do is lift up your left back leg at the same time as your right front arm. Place them further forward, then pick up your right back leg and left front arm and step forward. Repeat this across the area as to get used to the gait's pattern and motion. When you've mastered that, you can try an actual trot. Use your feet and hands this time, as when you trot you need to add a forward bounce. If you have ever trotted in the saddle on a horse, you will understand the motion. Keep practicing your forward movement of 1, 2, 1, 2, etc, before you try to do a fast trot. When you do this, again, it is fine for your rear to stick up. But don't stretch your legs out fully as this will prevent a good rhythm. Also try hopping back and forth between the two positions to get used to the motions. So, hop from left hand right foot and right hand left foot until you master that, then try going forward while continuing the motions. Trots are one of the hardest things to master, so don't feel bad about not getting it immediately.

## Galloping / running

running takes arm, leg and core strength. I suggest start trotting then break into a run. To run, place your front legs in between your hind legs, push then come forward in a jump with your hind legs. If that doesn't make much sense, there's probably a video on YouTube of a wolf or cat running in slow motion. advanced stuff as well as being more comfortable. Work on your ankle flexibility and strength. You can also increase in speed, this will make it more jolting until you practice enough. Running involves moving quickly, obviously, but also more physical strain on the body. It takes strength to run on all fours, but it's possible, and fun. First, enter a crawling position, again. Push off of the ground behind you with your back legs, moving your arms soon after to create a stride. This may seem more like a jump, but it helps develop speed. Running usually sounds like slaps in rhythms of 4, much like a horses run does. This is to be expected, quadrobics can be loud. The steps will come as 1234, closely followed after a short pause by another set of 4 steps. Your body may rock a bit, just remember to keep your knees/arms bent and avoid buckling. Use your weight to stop, and bring your lower abdomen down

## Jumping

To first jump, frog sit on the ground. Get ready to spring up! Leap up, not through the air. Your legs should be straight, and the second you are in the air, tuck your front legs into your chest. Bend in your hind legs and prepare to bring them back in front of your stomach. When impacting the ground, BEND YOUR ARMS. If you do not bend them, you could do some serious damage to your shoulders! Please take care! Next, pull in your  hind legs as soon as your arms are on the floor. If you want to continue running after the jump, extent your arms and keep running. If you want to stop, just straighten your spine and bring your arms closer to your hind legs. o start and get used to it, crouch down, then put your arms up to your chest and then push up with your legs. Practice this a few times. Then, do what your were just doing and jump upwards, practicing your form and landing on your arms, trying add some pressure onto your arms to get used to it. Try to go faster each time. Now practice doing a small jump over something, weather its a line in the ground, a small stick, or a pillow. This can help in the beginning stages. You can choose to walk, trot or run up to your jump. If you want to buck when you jump, try your standing pose, lift your legs up and kicking with your legs in the air.

Leaping

Instead of going up, you're going to dash forward. In order to do so, just get a bit of height first. Do a frog sit, then charge forward with your front legs out. You don't need to tuck hind or front legs in as you won't be airborne for as long. Just before coming down, bend your arms and fold up your legs. Best preformed in a trot or a gallop state, as momentum is important. Crouch down below the 'prey'. When cats leap, they grab the prey with their front paws and land on their rear paws, so when you jump, you can land on your feet/rear paws if it is easier for you.

hunting crouch and then Pouncing

To crouch, drop into a squat or crouch, placing your forepaws/hands in front of you. Lean forward like you are about to run (on four legs), but instead flatten yourself to the ground by bending your legs and arms. When you move forward, your rear should not stick up, as this would alert any 'prey'. Smoothly move forward, keeping your rear tucked low, and make sure that your paws don't crunch on any stones or twigs. You may need to practice this before actually stalking 'prey'. You shouldn't be going faster than a walk, preferably going slow enough that your paws/hands/feet do not make any sound. Before you pounce, it is handy to know how to jump. Using the hunting crouch to stalk towards the 'prey' until you are close enough to do a small jump, then crouch lower as you would to jump. Jump and land hands/paws first on the 'prey'. You should probably practice the pounce without the 'prey' first, until you are comfortable with the pounce. To pounce, you need to frog sit. You then go vertically up into the air, hind legs straight, and then fold in your front legs to your thighs. Tuck in your legs like you're frog sitting in the air, then take the momentum of the pounce into your calves and thighs!