Situational / Partner + coach / Build

Cooperative frame study

A supervised, low-resistance position study with agreed roles.

Shapes grouped by the position they belong to, plus the reflection blocks that turn a class into notes.

Phases of this study

1. Frame. Agree the task and the stop signal.
2. Sit. Roles are clear.
3. Frame. Low resistance, agreed position.
4. Stop. On the signal, immediately.

Common faults

No stop signal

The round starts without an agreed way to end it.

Resistance creeps in

An agreed cooperative round turns into a roll.

Timer sets the task

The app is used to prescribe a technique it does not know.

Why it matters

This is the one study in the app that needs a partner and a coach, and it says so. The timer only counts; the task, the roles and the stop signal come from the room.

Drill prescription

3 rounds of 60 seconds work with 45 seconds rest. Agreed positional task, low resistance, coach present.

Scope

Partner and coach required. The app prescribes no technique, submission or resistance; the animation is a solo shape and not an illustration of the partner task.

Cues the timer will call

1. Agree on the task and stop signal before starting.
2. Use only your instructor’s assigned positional exercise.
3. No submission or resistance is prescribed by this timer.

Movement notes: Forearm frame • solo shape

1. Side position. Begin on the side, not reaching from a flat back.
2. Elbows in. Keep the elbows connected to the space near your ribs.
3. Forearms in front. Present the forearms in front of your torso.
4. Maintain space. Maintain structure without locking the arms straight.

Watch for. A frame is defined by what it is placed against. Alone, this study can show the shape of the arms and where the elbows sit; it cannot show the direction of force, the contact point or whether the frame would hold.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.