Page 156 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

5. We start by standing on a mat, then simulate a twist using the same initial technique as exercise #4. Now, to turn, we could ignore the “crossing the leading (outside) leg behind the trailing (in- side) leg” technique explained above (#10). This time we can cross the inside leg in front of the outside one as we reach the horizontal plane, since this is the easiest way to start the rotation while standing on a mat. (For a left sided twist, the rope should be placed on the right side and vice versa). (img. 1 - 4)
6. We perform two or three beats on the rope and, right after the last one, we land on the mat with the body in a plank position. We shouldn’t climb high, just enough to clear the mat during the beats. Doing these beats before landing will help us to maintain the correct body line and will also make us work on explosiveness.
7. We perform two or three beats on the rope, then, right after the last one, we perform the twist/pirouette and fall on the mat with the body in a plank position. We shouldn’t climb high, just enough to clear the mat during the beats.
We only recommend performing the twist/pirouette high up once we have improving and correctly memorizing the body line as well as each technical component and movement pattern correctly.
We ALWAYS recommend performing all the preparatory drills and skills with the proper crash mats.
CH. 14. TWIST/PIROUETTE
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