Page 41 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 10. SPIN
10.1 TECHNIQUE
When performing this skill, a circular movement of the body is used to "generate" rotational energy, meaning that our body is
subjected to a centrifugal force that can be intensified by increasing the speed of the body’s rotation. We must feel our body traveling in a circular motion, extending away from the axis of rotation. Then, we optimize this movement by bringing the legs together (which will increase our rotational speed), and then separating the legs, searching for the knee-elbow diagonal body position, to reach the desired ending position (nutcracker, meathook, etc.).
It is critical to keep proper shoulder engagement from the beginning of the skill, but particularly when performing the nutcracker or meathook, so we can protect the glenohumeral area and the rotator cuff.
10.2 PREPARATORY DRILLS (SPIN ON RIGHT ARM/RIGHT-SIDED SPIN)
1. From a straight arm hang standing on the floor, we pretend we are kicking a football, aiming for a diagonal body line that runs straight from the left knee to the right elbow. Keeping our right foot on the floor, we will initiate the movement by opening the left hip and twisting the torso towards the back to then generate the ballistic movement needed.
2. We start by standing on the floor with legs as wide apart as possible and both arms fully extended while keeping the body perpendicular to the floor. We then draw an internal circle with the left leg, and at the end of the circle we pretend we are kicking a football while lifting the leg off the ground, aiming to reach for the knee-elbow diagonal.
(We will lift the right leg only after we lift the left one).
3. We start by standing on the floor with legs as wide apart as possible and both arms fully extended, while keeping the body perpendicular to the floor. The right leg will circle back to initiate the rotation, making sure we are always keeping the legs wide apart to increase the distance with respect to the rotational axis and thus providing greater rotational speed.
The body should lift from the ground when the right leg is crossing in front of the left, using the speed of the rotation to take off in a diagonal position.
Left hip flexion with the inside of the leg (inner face) facing up.
Right hip extension with the inside of the leg (inner face) facing down.
4. We perform preparatory drill #3 incorporating (once we are spinning in the air) the beginning of preparatory drill #2 (draw an internal circle with left leg), and continue repeating one after the other (removing the football kicking movement and the knee-elbow diagonal body position). The speed of the rotational movement (spin) will depend on the swinging of the left leg, speeding up when it reaches the right leg and slowing down as it moves away.
When circling the left leg (internal circle), the greatest load should be held by the right arm.
5. We perform preparatory drill #4, this time circling with the right leg (internal circle) while the left arm holds the greatest tension.
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