Page 149 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

8. When starting the twist/pirouette from the front-back beat, the twisting mo- tion of the hip needs to start right after both legs pass the tail (vertical plane).
9. We have to maintain the torso-hip-trailing leg alignment during the upward movement while doing the pull-up, so the body reaches a horizontal plank po- sition.
10. As we reach the horizontal plane, one of the most difficult technical details to work on, but at the same time one of the most important, is to cross the leading leg behind the trailing leg opening the external hip (this movement should start with the outside leg and hip). This will generate an upward turning energy in the body, while maintaining a constant alignment and helping us keep the legs closed together for the twist/pirouette.
11. While performing the twist/pirouette, the head should be looking toward the chest or shoulder in the same direction as the rotation to avoid imbalances cre- ated while looking for the rope, such as a lateral flexion of the torso, which would break all the rotational energy.
12. We will release the rope right after the pull-up (as our hands head toward the waist), barely before the rope reaches our back. We need to ensure a fluid continuous movement to avoid breaking the rotational energy.
13. We should hold our arms against the body (around the waist) as we rotate to avoid the abrupt body movements that would happen if we tried to find the rope with the arms. The external shoulder and chest (same direction as the ro- tation) will open following the same direction we are rotating toward (opening the pectoral muscles and performing scapular retraction mid-way through the turn). Opening the chest and shoulder at the right moment will generate an as- cending rotational energy that will improve movement quality.
14. We should not forget to point the toes (plantar flexion) to improve our lines.
15. When catching back the rope again after a twist/pirouette (amortization phase) we need to ensure the movement is controlled, just like when we do beats, making sure we absorb energy produced right after the twist with the arms. When we extend our arms in a fluid and controlled manner as we catch the rope (eccentric movement) they soften up the impact of the landing since they absorb all the energy produced. If we kept our arms extended throughout the full catching phase the force produced would have a strong impact on our elbows, shoulders, and other joints which could lead to injury.
16. We should place the left hand above the right hand for a left-sided twist/ pirouette, and the right hand above the left for a right-sided twist/pirouette.
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