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With almost two decades of extensive experience in the training and conditioning arena I have come up with a non-invasive corrective exercise strategy to help clients to get the most out of their conditioning and remain injury free. Read more......

Cross-pattern conditioning

Level 1

2 Day Course (in person)

Course dates

Johannesburg  - 31st July and 1st Aug 2021
Cape Town         - 14th and 15th of Aug 2021

Investment - R2600     
Time - 9 am - 4.30 pm daily

This course is limited to 12 people.


To book your place, please EFT to:

Stuart Dicke

Capitec Bank

Branch 470010

Acc 1329618236.

Email POP to


For further info contact Stuart on 0835381701

Cross-pattern is a concept based on basic human movement:  It is the connection of shoulders to the hips through the trunk. The cross pattern aspect is the connection of one shoulder to the opposite hip and is a base human movement from crawling as a baby, to walking as an adult. It incorporates a myriad of movements, from kicking or throwing a ball to delivering a punch. All these activities involve both connection and integration through the trunk.



Firstly we need to understand which parts of the body aren’t working together.  Then we need to establish the imbalances created as a result of some muscles being dominant (overly relied upon) and some being weak (avoiding being used).



I work on the premise that your nervous system doesn’t remember isolated muscle contractions but instead entire movement patterns.  Most conditioning work is limited as it trains muscles in isolation, with the hope that the muscle will somehow integrate back into the system it is supposed to function within when the body begins to move.  Another mistake is that training is done mostly in linear patterns (front to back/side to side), yet most of the body’s movements are diagonal or spiral (walking, running, kicking or throwing).  If the nervous system hasn’t been trained to co-ordinate muscles in a movement pattern, how is it suddenly going to manage to do this?  We have to teach it to incorporate the muscles in the sequence and movements they are required for.


This course covers the following key elements:

  1. Functional movement patterns, what are they and how are they developed?

  2. How the inner unit (core) functions, what it is made up of and how it works together and then integrates with body movement.

  3. Assessment of posture and how this affects movement patterns:

    • The importance of a good breathing pattern

    • Pelvic alignment and how it affects posture.

    • How to activate deep stabilisers and correctly integrate the inner unit (core). 

    • Glute and hip function assessment.

    • How to unpack all the assessment info and create a conditioning strategy for your client.


A large portion of the course will be practical and we will spend most of the time getting to grips with the various assessment techniques and how this provides the information required to design effective conditioning programmes for your clients.

"I have done this course and use concepts from it everyday in my practice.  It's such a good foundation for anyone who works with the body.  100% worth the investment."

Dr Devon Coetzee

PhD Exercise Science (UCT)

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