Lines & Extension
Lines describe the visual relationships created throughout the athlete’s body. Extension completes those lines through active energy, placement and reach without sacrificing alignment, control or natural movement quality.
Send Energy Through the Complete Line
A line is created by the relationship between connected body parts.
Coaches should observe the full pathway from the supporting base through the torso and out through the extending limb.
Extension requires active reach, but it should not cause lifted shoulders, locked joints or loss of pelvic and spinal control.
The eyes, hands and feet should complete the intended direction rather than appearing forgotten at the end of the shape.
What Completes a Line?
Supporting Alignment
A stable foot, leg and pelvis provide the foundation for clear extension.
Connected Reach
Energy travels through the torso and limb rather than beginning only at the hand or foot.
Detailed Extremities
Hands, fingers, feet, toes and focus complete the intended direction.
Active Transition
The line releases into the next movement without collapsing or becoming rigid.
Active Extension vs Forced Tension
✓ Active Extension
- The supporting base remains organised.
- Energy travels through the whole body.
- Shoulders remain connected and free.
- Elbows and knees lengthen without locking.
- Hands and feet complete the direction.
- Focus supports the line.
- Breathing remains natural.
- The athlete can transition without collapsing.
✕ Forced Tension
- The athlete lifts the shoulders to reach further.
- Joints lock or overextend.
- The ribs disconnect from the pelvis.
- Hands become rigid or unfinished.
- Feet lose active placement.
- The neck becomes compressed.
- Breath is held.
- The line collapses before the transition.
Build a Complete Body Line
Common Line and Extension Problems
| What You See | Likely Cause | Coach Check | Recommended Correction |
|---|---|---|---|
| Shoulder lifts with the arm | Reach begins at the shoulder | Can the neck remain free? | Connect the arm through the back before extending. |
| Ribs open during an overhead line | Range exceeds trunk control | Check the relationship between ribs and pelvis. | Reduce range while maintaining stacked alignment. |
| Hands appear unfinished | Energy stops at the wrist | Where should the fingertips direct attention? | Continue reach through the complete hand. |
| Supporting leg looks unstable | The line is prioritised over the base | Check foot pressure and knee tracking. | Rebuild the supporting side before adding extension. |
| Athlete looks stiff | Extension has become muscular gripping | Can they breathe and transition freely? | Use directional energy rather than maximum tension. |
| Team lines finish differently | Endpoints and focus are not standardised | Compare height, direction, hands and eyes. | Define one complete visual standard. |