Page 126 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

11.3 → PREPARATORY DRILLS 12
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a maximum angle of about 135o between them.
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With the arms on the ground to help balance, we will start a beat to the left (countermovement), to roll towards the right. We should always lead with the same leg as the direction we are rolling toward, and the trailing leg will only move if the leading leg is still moving. We need to continue pressing with the arms against the floor through- out the drill, to ensure our movement remains controlled and fluid.
To properly perform this drill, it helps to imagine our legs trapped in between two invisible walls, so they remain parallel to the body’s transverse
1. Preparatory drill standing on the floor. We will perform a ballet “Grand rond de jambe en l’air” with an internal rotation of the inside leg (lead- ing leg) to open up the hips and increase ilio- psoas extension. Once we are on the rope, this movement pattern will translate into the rotation needed to perform the skill and will help us reach and hold the final back balance position. We should always kick the inside leg (leading leg) in the same direction we are rolling up, keeping the movement constant throughout the execution of the skill.
2. Lying face up on the floor, we will straddle and flex at the hips creating a 90o angle between the legs and the torso. Our legs should open to
CH. 11. REGULAR/CLASSIC ROLL-UP
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