Page 118 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

4. We perform preparatory drill #3 incorporating (once we are spinning in the air) the beginning of pre- paratory drill #2 (draw an internal circle with left leg), and continue repeating one after the other (removing the football kicking movement and the knee-elbow diagonal body position). The speed of the rotational movement (spin) will depend on the swinging of the left leg, speeding up when it reaches the right leg and slowing down as it moves away. (img. 5)
When circling the left leg (internal circle), the greatest load should be held by the right arm.
5. We perform preparatory drill #4, this time circling with the right leg (internal circle) while the left arm holds the greatest tension.
6. We perform preparatory drill #4, but this time, as soon as the left leg meets the right we keep the legs together. The legs should remain together until we finish the exercise. (This movement can stop our spin and rotational energy). Although we perform this drill #6 hanging, instead of handstanding, the body alignment and movement will be energetically and technically assimilated at the pommel horse in artis- tic gymnastic.
We want to maintain a straight legs-hips-torso line throughout the full drill, as well as proper shoulder en- gagement when the body is extending forward (belly up). (img. 6)
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CH. 10. SPIN
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