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GOATA training is a system to recondition and re code or movement patterns to much more natural and health ways of movement. In other words, GOATA’s movement is pushing humans to work in the way our bodies naturally do.
The 6 Pillars
There are 6 main pillars of the GOATA in the ideal movement which GOATA pushes for. These pillars help guide the system’s corrective and performance work.
Decompress Columns Maintain a straight, aligned spine and pelvis so that the body’s structural columns (head, spine, pelvis, legs) are in proper alignment. This allows joints to move freely and safely, reducing strain on connective tissue. These collums appear on both sides of the body and are mainly made up of ball and sockets
Inside Ankle Bone High (IABH)
Keep the inside of the ankle bone (medial malleolus) high relative to the outside. This promotes foot suppleness, control, and proper weight distribution, which is essential for shock absorption and stability. This bone acts as a joystick by allowing the shin to play on top of a stable platform.
Back Chain Dominance (BCD)
Position the hips behind the rib cage so that the posterior chain (glutes, hamstrings, lower back) is engaged and driving force forward. This stabilizes the spine and improves power transfer
Load the BOW (Landing)
When landing from a jump or change of direction, distribute weight through the big toe and the arch of the foot, engaging the entire foot and ankle complex. This protects joints and reduces impact forces
The Corner Maintain a stable base of support by keeping the feet shoulder-width apart and weight centered over the “corner” of the foot (metatarsal heads). This ensures balance and efficient force transfer. Heel away is a sign of proper corner position
Head in the Column
Keep the head aligned over the spine and pelvis, with the chin slightly tucked. This maintains proper posture, protects the neck, and ensures the body’s center of gravity is in line with the spine. Where the head goes, the pressure goes.
Why is GOATA important?
By promoting proper bodily structure while performing athletic movements, we are decreasing our chances of being injured and improving our performance. There are 4 main things that GOATA can help prevent.
Foot Pain
Correct alignment helps distribute weight evenly, minimizing stress on specific areas of the foot.
Lessens compressive forces on the feet, improving overall mobility, and reducing pain.
Training focuses on strengthening the foot’s natural arch, reducing the risk of flat feet and other structural issues.
Strengthening the foot’s elastic properties minimizes strain during walking and running sports.
2. Lower Back Pain
Proper alignment of the hips, knees, and ankles ensures that your lower back doesn’t compensate for poor posture or faulty movement patterns.
By teaching you to hinge the hips instead of bending at the waist, this method prevents unnecessary stress on the lumbar spine.
Bow and Corner techniques promote smooth, fluid movement, reducing twisting forces on the spine.
Proper alignment during daily activities reduces chronic lower back stress.
3. Durability
Proper foot positioning helps absorb impact, reducing stress on the ankles, knees, and back.
By retraining movement patterns, G.O.A.T.A. helps prevent falls and enhances balance, a critical factor as we age.
By reinforcing connective tissues, G.O.A.T.A. helps protect against sudden injuries
Balanced movement prevents overuse injuries that often result from repetitive strain.
Reduced joint strain means less soreness and faster recovery from physical activity.
4. Decompress Your Body
G.O.A.T.A. promotes natural spiraling movements, reducing vertical compression that leads to stiffness and pain.
The body’s natural recoil system utilizes fascia to absorb and release energy, decreasing strain on bones and cartilage.
These movement principles ensure force is dispersed horizontally rather than compressing joints vertically.
Natural, low-impact movements help soothe tired muscles and prevent chronic pain.
GOATA ATHLETS
Michael Jordan
Mike Tyson
Muhammad Ali
Serena Williams
Usain Bolt
Kobe
Lawrence Taylor
Roger Federer
Martina Navratilova
Ben Hogan
Jack Nicklaus
Gary Player
Ed Reed
Deion Sanders
Barry Sanders
Tom Brady
Drew Brees
Pele
Diego Maradona
Dave Scott
Mirinda Carfrae and Craig “Crowie” Alexander
Pete Rose
Barry Bond
Rickey Henderso
Babe Ruth
Ted Williams
Ozzie Smith
Tony Gwyn
Emmitt Smith
Nolan Ryan and so many more
HOW TO FIX
To fix any movements that may be going against GOATA, you must assess which problems you have. To do this, you must film a video of you performing the athletic movements that are seen in GOATA. Then you must slow down the video and analyze the problems at hand. Once you do this, there are many videos online on how to fix each non-optimal movement in your structural base.
TLDR
GOATA is an ideology that encourages proper and more natural movements. These movements can help with athletic performance and prevent injuries.
GOATA training is a system to recondition and re code or movement patterns to much more natural and health ways of movement. In other words, GOATA’s movement is pushing humans to work in the way our bodies naturally do.
The 6 Pillars
There are 6 main pillars of the GOATA in the ideal movement which GOATA pushes for. These pillars help guide the system’s corrective and performance work.
Decompress Columns Maintain a straight, aligned spine and pelvis so that the body’s structural columns (head, spine, pelvis, legs) are in proper alignment. This allows joints to move freely and safely, reducing strain on connective tissue. These collums appear on both sides of the body and are mainly made up of ball and sockets View attachment 403527
Inside Ankle Bone High (IABH)
Keep the inside of the ankle bone (medial malleolus) high relative to the outside. This promotes foot suppleness, control, and proper weight distribution, which is essential for shock absorption and stability. This bone acts as a joystick by allowing the shin to play on top of a stable platform. View attachment 403528
Back Chain Dominance (BCD)
Position the hips behind the rib cage so that the posterior chain (glutes, hamstrings, lower back) is engaged and driving force forward. This stabilizes the spine and improves power transfer View attachment 403532
Load the BOW (Landing)
When landing from a jump or change of direction, distribute weight through the big toe and the arch of the foot, engaging the entire foot and ankle complex. This protects joints and reduces impact forces View attachment 403529
The Corner Maintain a stable base of support by keeping the feet shoulder-width apart and weight centered over the “corner” of the foot (metatarsal heads). This ensures balance and efficient force transfer. Heel away is a sign of proper corner position
Head in the Column
Keep the head aligned over the spine and pelvis, with the chin slightly tucked. This maintains proper posture, protects the neck, and ensures the body’s center of gravity is in line with the spine. Where the head goes, the pressure goes.
Why is GOATA important?
By promoting proper bodily structure while performing athletic movements, we are decreasing our chances of being injured and improving our performance. There are 4 main things that GOATA can help prevent.
Foot Pain
Correct alignment helps distribute weight evenly, minimizing stress on specific areas of the foot.
Lessens compressive forces on the feet, improving overall mobility, and reducing pain.
Training focuses on strengthening the foot’s natural arch, reducing the risk of flat feet and other structural issues.
Strengthening the foot’s elastic properties minimizes strain during walking and running sports.
2. Lower Back Pain
Proper alignment of the hips, knees, and ankles ensures that your lower back doesn’t compensate for poor posture or faulty movement patterns.
By teaching you to hinge the hips instead of bending at the waist, this method prevents unnecessary stress on the lumbar spine.
Bow and Corner techniques promote smooth, fluid movement, reducing twisting forces on the spine.
Proper alignment during daily activities reduces chronic lower back stress.
3. Durability
Proper foot positioning helps absorb impact, reducing stress on the ankles, knees, and back.
By retraining movement patterns, G.O.A.T.A. helps prevent falls and enhances balance, a critical factor as we age.
By reinforcing connective tissues, G.O.A.T.A. helps protect against sudden injuries
Balanced movement prevents overuse injuries that often result from repetitive strain.
Reduced joint strain means less soreness and faster recovery from physical activity.
4. Decompress Your Body
G.O.A.T.A. promotes natural spiraling movements, reducing vertical compression that leads to stiffness and pain.
The body’s natural recoil system utilizes fascia to absorb and release energy, decreasing strain on bones and cartilage.
These movement principles ensure force is dispersed horizontally rather than compressing joints vertically.
Natural, low-impact movements help soothe tired muscles and prevent chronic pain.
GOATA ATHLETS
Michael Jordan
Mike Tyson
Muhammad Ali
Serena Williams
Usain Bolt
Kobe
Lawrence Taylor
Roger Federer
Martina Navratilova
Ben Hogan
Jack Nicklaus
Gary Player
Ed Reed
Deion Sanders
Barry Sanders
Tom Brady
Drew Brees
Pele
Diego Maradona
Dave Scott
Mirinda Carfrae and Craig “Crowie” Alexander
Pete Rose
Barry Bond
Rickey Henderso
Babe Ruth
Ted Williams
Ozzie Smith
Tony Gwyn
Emmitt Smith
Nolan Ryan and so many more
HOW TO FIX
To fix any movements that may be going against GOATA, you must assess which problems you have. To do this, you must film a video of you performing the athletic movements that are seen in GOATA. Then you must slow down the video and analyze the problems at hand. Once you do this, there are many videos online on how to fix each non-optimal movement in your structural base.
TLDR
GOATA is an ideology that encourages proper and more natural movements. These movements can help with athletic performance and prevent injuries.
GOATA training is a system to recondition and re code or movement patterns to much more natural and health ways of movement. In other words, GOATA’s movement is pushing humans to work in the way our bodies naturally do.
The 6 Pillars
There are 6 main pillars of the GOATA in the ideal movement which GOATA pushes for. These pillars help guide the system’s corrective and performance work.
Decompress Columns Maintain a straight, aligned spine and pelvis so that the body’s structural columns (head, spine, pelvis, legs) are in proper alignment. This allows joints to move freely and safely, reducing strain on connective tissue. These collums appear on both sides of the body and are mainly made up of ball and sockets View attachment 403527
Inside Ankle Bone High (IABH)
Keep the inside of the ankle bone (medial malleolus) high relative to the outside. This promotes foot suppleness, control, and proper weight distribution, which is essential for shock absorption and stability. This bone acts as a joystick by allowing the shin to play on top of a stable platform. View attachment 403528
Back Chain Dominance (BCD)
Position the hips behind the rib cage so that the posterior chain (glutes, hamstrings, lower back) is engaged and driving force forward. This stabilizes the spine and improves power transfer View attachment 403532
Load the BOW (Landing)
When landing from a jump or change of direction, distribute weight through the big toe and the arch of the foot, engaging the entire foot and ankle complex. This protects joints and reduces impact forces View attachment 403529
The Corner Maintain a stable base of support by keeping the feet shoulder-width apart and weight centered over the “corner” of the foot (metatarsal heads). This ensures balance and efficient force transfer. Heel away is a sign of proper corner position
Head in the Column
Keep the head aligned over the spine and pelvis, with the chin slightly tucked. This maintains proper posture, protects the neck, and ensures the body’s center of gravity is in line with the spine. Where the head goes, the pressure goes.
Why is GOATA important?
By promoting proper bodily structure while performing athletic movements, we are decreasing our chances of being injured and improving our performance. There are 4 main things that GOATA can help prevent.
Foot Pain
Correct alignment helps distribute weight evenly, minimizing stress on specific areas of the foot.
Lessens compressive forces on the feet, improving overall mobility, and reducing pain.
Training focuses on strengthening the foot’s natural arch, reducing the risk of flat feet and other structural issues.
Strengthening the foot’s elastic properties minimizes strain during walking and running sports.
2. Lower Back Pain
Proper alignment of the hips, knees, and ankles ensures that your lower back doesn’t compensate for poor posture or faulty movement patterns.
By teaching you to hinge the hips instead of bending at the waist, this method prevents unnecessary stress on the lumbar spine.
Bow and Corner techniques promote smooth, fluid movement, reducing twisting forces on the spine.
Proper alignment during daily activities reduces chronic lower back stress.
3. Durability
Proper foot positioning helps absorb impact, reducing stress on the ankles, knees, and back.
By retraining movement patterns, G.O.A.T.A. helps prevent falls and enhances balance, a critical factor as we age.
By reinforcing connective tissues, G.O.A.T.A. helps protect against sudden injuries
Balanced movement prevents overuse injuries that often result from repetitive strain.
Reduced joint strain means less soreness and faster recovery from physical activity.
4. Decompress Your Body
G.O.A.T.A. promotes natural spiraling movements, reducing vertical compression that leads to stiffness and pain.
The body’s natural recoil system utilizes fascia to absorb and release energy, decreasing strain on bones and cartilage.
These movement principles ensure force is dispersed horizontally rather than compressing joints vertically.
Natural, low-impact movements help soothe tired muscles and prevent chronic pain.
GOATA ATHLETS
Michael Jordan
Mike Tyson
Muhammad Ali
Serena Williams
Usain Bolt
Kobe
Lawrence Taylor
Roger Federer
Martina Navratilova
Ben Hogan
Jack Nicklaus
Gary Player
Ed Reed
Deion Sanders
Barry Sanders
Tom Brady
Drew Brees
Pele
Diego Maradona
Dave Scott
Mirinda Carfrae and Craig “Crowie” Alexander
Pete Rose
Barry Bond
Rickey Henderso
Babe Ruth
Ted Williams
Ozzie Smith
Tony Gwyn
Emmitt Smith
Nolan Ryan and so many more
HOW TO FIX
To fix any movements that may be going against GOATA, you must assess which problems you have. To do this, you must film a video of you performing the athletic movements that are seen in GOATA. Then you must slow down the video and analyze the problems at hand. Once you do this, there are many videos online on how to fix each non-optimal movement in your structural base.
TLDR
GOATA is an ideology that encourages proper and more natural movements. These movements can help with athletic performance and prevent injuries.
i have flat feet same as my dad also i have osgood-schlatter disease and many other stuff but they prolly either from flat feet as well and my desk lifestyle so ye
i have flat feet same as my dad also i have osgood-schlatter disease and many other stuff but they prolly either from flat feet as well and my desk lifestyle so ye
GOATA training is a system to recondition and re code or movement patterns to much more natural and health ways of movement. In other words, GOATA’s movement is pushing humans to work in the way our bodies naturally do.
The 6 Pillars
There are 6 main pillars of the GOATA in the ideal movement which GOATA pushes for. These pillars help guide the system’s corrective and performance work.
Decompress Columns Maintain a straight, aligned spine and pelvis so that the body’s structural columns (head, spine, pelvis, legs) are in proper alignment. This allows joints to move freely and safely, reducing strain on connective tissue. These collums appear on both sides of the body and are mainly made up of ball and sockets View attachment 403527
Inside Ankle Bone High (IABH)
Keep the inside of the ankle bone (medial malleolus) high relative to the outside. This promotes foot suppleness, control, and proper weight distribution, which is essential for shock absorption and stability. This bone acts as a joystick by allowing the shin to play on top of a stable platform. View attachment 403528
Back Chain Dominance (BCD)
Position the hips behind the rib cage so that the posterior chain (glutes, hamstrings, lower back) is engaged and driving force forward. This stabilizes the spine and improves power transfer View attachment 403532
Load the BOW (Landing)
When landing from a jump or change of direction, distribute weight through the big toe and the arch of the foot, engaging the entire foot and ankle complex. This protects joints and reduces impact forces View attachment 403529
The Corner Maintain a stable base of support by keeping the feet shoulder-width apart and weight centered over the “corner” of the foot (metatarsal heads). This ensures balance and efficient force transfer. Heel away is a sign of proper corner position
Head in the Column
Keep the head aligned over the spine and pelvis, with the chin slightly tucked. This maintains proper posture, protects the neck, and ensures the body’s center of gravity is in line with the spine. Where the head goes, the pressure goes.
Why is GOATA important?
By promoting proper bodily structure while performing athletic movements, we are decreasing our chances of being injured and improving our performance. There are 4 main things that GOATA can help prevent.
Foot Pain
Correct alignment helps distribute weight evenly, minimizing stress on specific areas of the foot.
Lessens compressive forces on the feet, improving overall mobility, and reducing pain.
Training focuses on strengthening the foot’s natural arch, reducing the risk of flat feet and other structural issues.
Strengthening the foot’s elastic properties minimizes strain during walking and running sports.
2. Lower Back Pain
Proper alignment of the hips, knees, and ankles ensures that your lower back doesn’t compensate for poor posture or faulty movement patterns.
By teaching you to hinge the hips instead of bending at the waist, this method prevents unnecessary stress on the lumbar spine.
Bow and Corner techniques promote smooth, fluid movement, reducing twisting forces on the spine.
Proper alignment during daily activities reduces chronic lower back stress.
3. Durability
Proper foot positioning helps absorb impact, reducing stress on the ankles, knees, and back.
By retraining movement patterns, G.O.A.T.A. helps prevent falls and enhances balance, a critical factor as we age.
By reinforcing connective tissues, G.O.A.T.A. helps protect against sudden injuries
Balanced movement prevents overuse injuries that often result from repetitive strain.
Reduced joint strain means less soreness and faster recovery from physical activity.
4. Decompress Your Body
G.O.A.T.A. promotes natural spiraling movements, reducing vertical compression that leads to stiffness and pain.
The body’s natural recoil system utilizes fascia to absorb and release energy, decreasing strain on bones and cartilage.
These movement principles ensure force is dispersed horizontally rather than compressing joints vertically.
Natural, low-impact movements help soothe tired muscles and prevent chronic pain.
GOATA ATHLETS
Michael Jordan
Mike Tyson
Muhammad Ali
Serena Williams
Usain Bolt
Kobe
Lawrence Taylor
Roger Federer
Martina Navratilova
Ben Hogan
Jack Nicklaus
Gary Player
Ed Reed
Deion Sanders
Barry Sanders
Tom Brady
Drew Brees
Pele
Diego Maradona
Dave Scott
Mirinda Carfrae and Craig “Crowie” Alexander
Pete Rose
Barry Bond
Rickey Henderso
Babe Ruth
Ted Williams
Ozzie Smith
Tony Gwyn
Emmitt Smith
Nolan Ryan and so many more
HOW TO FIX
To fix any movements that may be going against GOATA, you must assess which problems you have. To do this, you must film a video of you performing the athletic movements that are seen in GOATA. Then you must slow down the video and analyze the problems at hand. Once you do this, there are many videos online on how to fix each non-optimal movement in your structural base.
TLDR
GOATA is an ideology that encourages proper and more natural movements. These movements can help with athletic performance and prevent injuries.
GOATA training is a system to recondition and re code or movement patterns to much more natural and health ways of movement. In other words, GOATA’s movement is pushing humans to work in the way our bodies naturally do.
The 6 Pillars
There are 6 main pillars of the GOATA in the ideal movement which GOATA pushes for. These pillars help guide the system’s corrective and performance work.
Decompress Columns Maintain a straight, aligned spine and pelvis so that the body’s structural columns (head, spine, pelvis, legs) are in proper alignment. This allows joints to move freely and safely, reducing strain on connective tissue. These collums appear on both sides of the body and are mainly made up of ball and sockets View attachment 403527
Inside Ankle Bone High (IABH)
Keep the inside of the ankle bone (medial malleolus) high relative to the outside. This promotes foot suppleness, control, and proper weight distribution, which is essential for shock absorption and stability. This bone acts as a joystick by allowing the shin to play on top of a stable platform. View attachment 403528
Back Chain Dominance (BCD)
Position the hips behind the rib cage so that the posterior chain (glutes, hamstrings, lower back) is engaged and driving force forward. This stabilizes the spine and improves power transfer View attachment 403532
Load the BOW (Landing)
When landing from a jump or change of direction, distribute weight through the big toe and the arch of the foot, engaging the entire foot and ankle complex. This protects joints and reduces impact forces View attachment 403529
The Corner Maintain a stable base of support by keeping the feet shoulder-width apart and weight centered over the “corner” of the foot (metatarsal heads). This ensures balance and efficient force transfer. Heel away is a sign of proper corner position
Head in the Column
Keep the head aligned over the spine and pelvis, with the chin slightly tucked. This maintains proper posture, protects the neck, and ensures the body’s center of gravity is in line with the spine. Where the head goes, the pressure goes.
Why is GOATA important?
By promoting proper bodily structure while performing athletic movements, we are decreasing our chances of being injured and improving our performance. There are 4 main things that GOATA can help prevent.
Foot Pain
Correct alignment helps distribute weight evenly, minimizing stress on specific areas of the foot.
Lessens compressive forces on the feet, improving overall mobility, and reducing pain.
Training focuses on strengthening the foot’s natural arch, reducing the risk of flat feet and other structural issues.
Strengthening the foot’s elastic properties minimizes strain during walking and running sports.
2. Lower Back Pain
Proper alignment of the hips, knees, and ankles ensures that your lower back doesn’t compensate for poor posture or faulty movement patterns.
By teaching you to hinge the hips instead of bending at the waist, this method prevents unnecessary stress on the lumbar spine.
Bow and Corner techniques promote smooth, fluid movement, reducing twisting forces on the spine.
Proper alignment during daily activities reduces chronic lower back stress.
3. Durability
Proper foot positioning helps absorb impact, reducing stress on the ankles, knees, and back.
By retraining movement patterns, G.O.A.T.A. helps prevent falls and enhances balance, a critical factor as we age.
By reinforcing connective tissues, G.O.A.T.A. helps protect against sudden injuries
Balanced movement prevents overuse injuries that often result from repetitive strain.
Reduced joint strain means less soreness and faster recovery from physical activity.
4. Decompress Your Body
G.O.A.T.A. promotes natural spiraling movements, reducing vertical compression that leads to stiffness and pain.
The body’s natural recoil system utilizes fascia to absorb and release energy, decreasing strain on bones and cartilage.
These movement principles ensure force is dispersed horizontally rather than compressing joints vertically.
Natural, low-impact movements help soothe tired muscles and prevent chronic pain.
GOATA ATHLETS
Michael Jordan
Mike Tyson
Muhammad Ali
Serena Williams
Usain Bolt
Kobe
Lawrence Taylor
Roger Federer
Martina Navratilova
Ben Hogan
Jack Nicklaus
Gary Player
Ed Reed
Deion Sanders
Barry Sanders
Tom Brady
Drew Brees
Pele
Diego Maradona
Dave Scott
Mirinda Carfrae and Craig “Crowie” Alexander
Pete Rose
Barry Bond
Rickey Henderso
Babe Ruth
Ted Williams
Ozzie Smith
Tony Gwyn
Emmitt Smith
Nolan Ryan and so many more
HOW TO FIX
To fix any movements that may be going against GOATA, you must assess which problems you have. To do this, you must film a video of you performing the athletic movements that are seen in GOATA. Then you must slow down the video and analyze the problems at hand. Once you do this, there are many videos online on how to fix each non-optimal movement in your structural base.
TLDR
GOATA is an ideology that encourages proper and more natural movements. These movements can help with athletic performance and prevent injuries.
I have been working on my natural walking posture and my feet angle
It is becoming more natural for me but I still revert back to my natural out pointing feet at times
I have been working on my natural walking posture and my feet angle
It is becoming more natural for me but I still revert back to my natural out pointing feet at times
im sure that some people are goata without knowing (childhood movement habits) i think i am too? the walking running and the head , rib alignment is how i function
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