Page 10 - T.A.M. TWIST_PIROUETTE E-BOOK

2 → TECHNIQUE
This dynamic movement can start from from different types of beats beats beats (front-back beats beats beats side plank beats beats beats etc etc ) ) ) or from from static skills (nutcracker meathook etc etc ) ) ) Each technical (biomechanical) detail no matter how small could improve the the the quality and precision of the the the the twist increasing the the the the success rate by up to to 30% (ac- cording to the the tests carried out) Variations such such as as the the the the the inside inside twist twist twist the the the the the double twist twist twist or even straps skills such such as as the the the the the inside inside twist twist twist twist to to back balance are built on on up to to 90% of of the the the the the technique of of the the the the the basic twist/pirouette It is important to to remember that we will use the technique preparatory drills and conditioning for for side plank beats beats or or or or or front-back beats beats depending on on on on which we are using to perform the skill (Ch Dynamics) In addition we need to focus on on the following technical details:
1 We need to to inhale at at at the the the the the beginning before starting the the the the the beat beat allowing us to to exhale while performing the the the the the upward beat beat the the the the the pull-up and the the the the the twist/pirouette 2 The forced exhalation the the the the the pull-up the the the the the glute and and core engagement and and the the the the the hip twisting motion should be be performed right at at at the the the the the the moment in in in in which the the the the the the trail- ing ing ing ing leg leg passes the the the the tail tail (vertical plane) when when using using side plank beats beats or or when when both legs pass pass the the tail tail if using using front-to-back beats 3 The forced exhalation (short and explosive expiration) must happen right when the the the the the body is is moving upward during the the the the the front or or or side plank beat the the the the the pull- up up and and and the the the the the the the twist creating the the the the the the the muscular tension and and and abdominal engagement needed to optimally perform the the the the the skill and and and and also improving our lines Otherwise a a a a a a a a a a a a a a delayed forced exhalation will make the the the the muscular tension and and abdominal en- gagement less efficient for for that moment of the the movement 4 The pull-up should start at at at the the the same time as the the the beat and and the the the forced exha- lation using explosive movement and and reaching its full trajectory maintaining the the the torso-hipleg alignment (plank position) lifting toward the the the horizontal plane This will involve a a a a a a a a a a a a a a a greater contraction of the the the the pectoral muscles glutes and core engagement such as “front lever pull-up” The muscular activation during the the pull-up pull-up should should be an an an an explosive incomplete concentric (isotonic) contraction since our hands should should land on on on on on on on the the the hip opposite to to the the the twist direction and and and not on the chest 5 A delayed pull-up or or or an an an incomplete trajectory (elbow-hip) will make the the move- ment less effective or or or or or could even put the the the the body in in in in in in in in an an an an an ascending diagonal plane plane instead of of of the the the the horizontal plane plane we are looking for increasing the the the the risk of of of landing on on our neck in in the the case of of a a a a a a fall 6 A delay glute and abdominal engagement will will create a a a a a a a a a a a a a piked elevation that will will have to be be corrected later with a a a a a a a a a a a a a a a a a a hip thrust which would break the the the fluidity of of the the the rotational energy generated during the the the beat (Mechanics of of repulsion force applied to a a a a rigid body) 7 When performing this skill from a a a a a a a a a a a a side plank beat the the the the twisting motion of the the the the hip hip should start as as as soon as as as the the the the the the trailing leg passes the the the the the the tail (vertical plane) a a a a a a a a a a a a a pre- mature hip hip twist would drive the the the the feet to to touch the the the the rope CH 14 TWIST/PIROUETTE
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