Page 186 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

17.2 → TECHNIQUE
To perform this skill and move our body in an optimal way, we require a high level of strength and flexibility. We also need very strong technique to properly hold the final pose, though the technique may vary depending on the starting position.
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FROM FRONTAL:
We will start this movement by moving the body upward while holding a pike (legs together or apart), making sure the inside leg is always in contact with the arm we are hanging from (reducing body weight with respect to the center of gravity).
The path our body needs to follow is foot-hand, then knee-elbow, and then (be- fore arriving to the hip-elbow position) we should search for an ascending di- agonal line with the outside leg and a descending diagonal line with the inside leg, performing simultaneously an external rotation of the outside leg and hip to open up the body toward full extension, finally reaching the back flag/side planche.
Legs together will require greater strength and control of our body.
The arm we are hanging from starts with a proper shoulder engagement (light depression and downward rotation of the scapula to compensate for the ele- vation and upward rotation generated while hanging) and a neutral position (thumb facing toward the body). Then, as the knee reaches the elbow, the arm we are hanging from will initiate the internal rotation of the wrist-elbow-shoul- der, so it can generate the rotational energy needed to properly perform this skill. This internal rotation will help us reach the final pose and prevent shoulder injury.
Breathing has a key role when performing this skill. Throughout the upward movement a deep, long, and controlled exhalation would allow us to better con- trol our body. It will also aid our pike since we are reducing the amount of air in our lungs.
Phase 1:
First movement (start to foot-hand)
Phase 2:
Second movement (foot-hand to knee-elbow)
CH. 17. BACK FLAG/SIDE PLANCHE
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