Page 101 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.3.2 PREPARATORY DRILLS
Beats on straps to focus on technique and move- ment patterns (breath, pull-up, lines), as well as on conditioning and physical preparation.
- Hula on one side then switching to the other side.
- Continuous Hulas on the same side, without catching the rope with the legs.
- Hula on one side, catching the rope with one or both legs, then releasing it.
9.3.3 CONDITIONING
Similar to the conditioning needed to perform front-back beats, our goal is to improve muscu- lar development and tone and allow our body to memorize movement patterns. Initially, we should do a greater number of repetitions and sets at a lower intensity, but as we get closer to the desired movement and our body is ready for the skill, we will do sets with fewer repetitions at a higher intensity. We are looking for maximum explosive strength and power to perform these skills.
- Mixed Hulas, switching between catching the rope with the legs and swinging without catch- ing it (to be able to perform this drill we need to open (extend) or close (flex) the hips depending on whether we want to catch the rope or not).
To visually guide the body and keep a reference to the verti- cal axis while doing this type of beats, we can tie a climbing cordelette from the rigging point to the floor.
— General conditioning to strengthen the mus- cles used during this skill and to strengthen an- tagonistic muscles to maintain muscular balance.
— Classic pull-ups/pronated grip pull-ups (wide and close grip) and variants as typewriter pull- ups, Australian pull-ups, etc., focused on strength, explosive strength, power, etc. depending on our target. (img. 1 - 2)
THE AERIAL MOVEMENT®
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Strict Pull-Up
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