Page 44 - MANUAL ESTUDIANTES ENG ML1

- If we perform this movement on the rope, we need to make sure the wraps do not overlap as we rotate, otherwise this will hinder the movement, force us to undo it and perform a roll-down or we might not be able to continue.
- If we perform this movement on "straps", silks/fabric, etc., and the wraps around our waistline overlap as we rotate, this will force us to undo the movement and perform a roll-down
11.2 PREPARATORY DRILLS
1. Preparatory drill standing on the floor. We will perform a ballet "Grand rond de jambe en l'air" with an internal rotation of the inside leg (leading leg) to open up the hips and increase iliopsoas extension. Once we are on the rope, this movement pattern will translate into the rotation needed to perform the skill and will help us reach and hold the final back balance position. We should always kick the inside leg (leading leg) in the same direction we are rolling up, keeping the movement constant throughout the execution of the skill.

2. Lying face up on the floor, we will straddle and flex at the hips creating a 90o angle between the legs and the torso. Our legs should open to a maximum angle of about 135o between them.
With the arms on the ground to help balance, we will start a beat to the left, to roll towards the right. We should always lead with the same leg as the direction we are rolling toward, and the trailing leg will only move if the leading leg is still moving. We need to continue pressing with the arms against the floor throughout the drill, to ensure our movement remains controlled and fluid.
To properly perform this drill, it helps to imagine our legs trapped in between two invisible walls, so they remain parallel to the body’s transverse plane throughout the rotation. When the legs rise from the ground, they can never exit these invisible walls (transverse plane), and should always remain straight, bending and exiting the invisible walls only when touching the ground.
At all times, the hip of the leading leg should pull the opposite hip.
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5678 3. Perform preparatory drill #2 without the arms touching the ground.
It is important to note that preparatory drill #2 is performed on the ground, which may prevent us from making a complete rotation. Once we transfer this movement to the rope we will be able to complete the full rotation. We could also perform preparatory drill #2 on a vaulting box, gymnastics box, or a tall landing mat, making a complete rotation.
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