Page 39 - MANUAL ESTUDIANTES ENG ML1

9.3.2 PREPARATORY DRILLS 1. Standing on the floor:
- Without the rope, focus on memorizing movement patterns, simulating the pull-up, proper breathing and body engagement.

- With the rope to the side, placed horizontally at hip height, focus on memorizing movement patterns while simulating the pull- up, and proper breathing and body engagement. (Chapter 14)
2. Beats on straps targeting movement patterns (breathing, pull-up, engagement, lines), as well as conditioning and physical preparation.
3. Beats on rope to develop grip strength.
9.3.3 CONDITIONING
As we mentioned before, at the beginning of every training program or when learning a new skill, we will do more repetitions
with a lighter load to improve muscular development and tone and allow our body to memorize the movement patterns. As our bodies become ready for the skill, sets will include a lower number of repetitions at a higher intensity. We are now looking for maximum explosive strength and power to perform the beats, so we should do a maximum of 5-6 repetitions (beats), if we add more repetitions, the explosiveness, speed and quality of the movement will decrease.
- General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance (calisthenic workout, lifting weights, functional training, cross training, etc.).
- Abdominal exercises to improve lines (hanging and on the floor).
- Pectoral exercises with or without weights, resistance bands, etc.
- Pull-ups (focused on strength, explosive strength, power, etc. depending on our target): Neutral and close/narrow grip pull-
ups, commando pull-ups, chin-ups, front lever pull-ups, etc.
- Pull-ups on straps: starting from a neutral position with straight arms, we EXTERNALLY rotate the wrists as we pull-up. This
movement will "mimic" the position of our wrists while performing a plank beat.
- Pull-up to front lever on straps, performing an external rotation of the wrist when pulling-up, and then an internal rotation
when transitioning to front lever.
- Dynamic double handed/hands together pull-up rope climbs at maximum power.
- Side (bell/plank) beats on straps and rope focusing on proper technique (breathing, pull-up, glute engagement, abdominal
engagement, etc.).
- Plank beats descent (double handed/hands together) on rope.
- Plank beats climb (double handed/hands together) on rope.
- Grip and forearm exercises. (Chapter 8)

9.3.4 FLEXIBILITY
As we mentioned before, flexibility is critical to help us maintain good lines and decrease the risk of injury. A proper level of
shoulder, back, waist, hip, and thoracic mobility will allow us a greater range of movement, thus improving the aesthetics while performing these beats and any of the related skills.
- Foam roller exercises.
- General shoulder stretching on the floor.
- Shoulder stretching on bench and stall bars.
- Rectus abdominis, obliques (internal, external).
- "L" stretching: Latissimus dorsi (lats), abdominal obliques (internal, external), intercostal muscles, serratus anterior, teres
- (major and minor), etc.
- Thoracic mobility exercises, as well as stretching the back and hips on the floor with assistance.
- Pectoralis Major and Coracobrachialis.
Stretching the hips and waist on the floor (extension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles,
- etc.
Stretching the forearm extensors and flexors (as well as other forearm muscles involved during grip work), and stretching the hands and fingers. (Chapter 8)
37. The Aerial Movement ® © The Aerial Movement 2019