Page 37 - MANUAL ESTUDIANTES ENG ML1

9.3 SIDE (BELL/PLANK) BEATS 9.3.1 TECHNIQUE
This is one of the most complex, complete, and versatile types of beats, since it will allow us to perform several consecutive dynamic movements, including the continuity of a circular movement on the rope.
With each beat we try to draw an imaginary circle with our legs as far away from the center as possible. A larger circle will increase and optimize the pendulum movement, in turn the rotational energy.
We start with small beats from side-to-side, keeping the legs wide open (bell beats) and relaxing the legs and hips. With each beat we try to gain height by adding muscle contractions, until reaching the horizontal plane.
We should not anticipate the turning of the hips, or we will end up touching the rope with our legs. Timing is critical when executing this skill.
9.3.1.1 BEAT INITIATION
FROM KNEE TO CHEST:
We start by hanging with both arms straight and shoulders engaged (light scapular depression and downward rotation, to compensate for the upward rotation and elevation generated while hanging). Next we lift our knees toward our chest and then, in a fluid motion, we extend our legs upwards and outwards (aiming for our feet to reach the same height as our hands). We want to maximize the size of the circumference outlined by the feet to improve the fluidity and energy of our beat. In this case we are not looking for a full body extension (legs-hips-torso), but instead a full leg extension.
We can increase the size of the movement with a pull-up and by lifting our hips towards the horizontal plane and then reaching for a full body extension (legs-hips-torso). This will significantly increase the radius of the circumference and the energy of the beat.
We inhale at the beginning of the movement so we can exhale as we lift our body forward.
FROM NUTCRACKER:
We start by extending the body upwards and outwards (diagonal) with respect to the ground in order to increase the distance from the center of gravity and to generate more energy.
For a right sided beat, the rope should be placed on the right side and the right leg should initiate the movement once the full body extension is reached.
It is important not to let the hips drop since this will break the pendulum movement, in turn the rotational energy.
We inhale at the beginning, right before the beat starts, and exhale during the pull-up and body lift.
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