Page 119 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

7. We perform a combination of preparatory drills #4, #5, and #6, alternating drills each time.
8. Flare: We perform preparatory drill #3, but this time, as we spin around in a constant movement, we add drill #6 (legs together) followed by drill #2 (foot- ball kick), until we finish the exercise by holding a nut- cracker or meathook.
9. We perform preparatory drill #8 hanging on one arm (right). The free arm (left) will be used as a coun- terweight while executing the movement.
The free arm will help as a counterweight when we perform this movement. As we pike, the free arm should reach towards the head (ear) using rotational momentum to drive the energy back- ward, which will help us lift our body until nutcracker or meathook position.
From nutcracker (spinning), to perform successive flares until nut- cracker or meathook, we need to first lower our left leg keeping the diagonal (aided by the centrifugal force generated) and then the right leg, making sure we keep a constant rotational movement.
THE AERIAL MOVEMENT® 117