Page 104 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.4 → SIDE (BELL/PLANK) BEATS
This is one of the most complex, complete, and versatile types of beats, since it will allow us to perform several consecutive dynamic movements, including the continuity of a circular movement on the rope.
9.4.1 TECHNIQUE
With each beat we try to draw an imaginary circle with our legs as far away from the center as possible. A larger circle will increase and op- timize the pendulum movement, in turn the rota- tional energy.
We start with small beats from side-to-side, keeping the legs wide open (bell beats) and re- laxing the legs and hips. With each beat we try to gain height by adding muscle contractions, until reaching the horizontal plane.
9.4.1.1 BEAT INITIATION
We should not anticipate the turning of the hips, or we will end up touching the rope with our legs. Timing is critical when executing this skill.
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From Knee To Chest:
We start by hanging with both arms straight and shoulders engaged (light scapular depression and downward rotation, to compensate for the upward rotation and elevation generated while hanging). Next we lift our knees toward our chest and then, in a fluid motion, we extend our legs upwards and outwards (aiming for our feet to reach the same height as our hands). We want to maximize the size of the circumference outlined by the feet to improve the fluidity and energy of our beat. In this case we are not looking for a full body extension (legs-hips-torso), but instead a full leg extension.
We can increase the size of the movement with a pull-up and by lifting our hips towards the hor- izontal plane and then reaching for a full body extension (legs-hips-torso). This will significantly increase the radius of the circumference and the energy of the beat.
We inhale at the beginning of the movement so we can exhale as we lift our body forward.
CH. 9. DYNAMICS
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