Page 49 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 13. HANDS-FREE ROLL-UP
13.1 TECHNIQUE
This version of the roll-up uses a different technique, since we will rely heavily on spine mobility and flexibility (twisting) in order
to perform the upward rotation of the body on the rope. We must at all times press against the rope with the waist, rotating towards the rope, always transitioning from a pike to a back balance, and using our legs and arms as counterweight.
We start in a pike position with the rope wrapped around the leg and the waist (belly resting on the rope). We then start the rolling up movement by opening and externally rotating the outside leg and hip. A greater torso mobility and extension of the latissimus dorsi and obliques will facilitate the roll-up movement, finally reaching a back balance. The bottom leg will remain flexed at the hip (holding the pike) and pointed toward the floor, which will assist with the twisting and rotating of the body.
We will then continue the roll-up by closing up the bottom hip and leg, folding the hips over the rope and getting back to the initial pike position. The movement of the arms is critical for the success of each stage, since the arms will be used as a counterweight, assisting with the opening and closing of the hips and the extension and flexion of the spine.
We should not straighten the body, as extending the body would break the pike or the back balance, forcing us to roll down.
13.2 PREPARATORY DRILLS
1. Standing on the floor. We will perform a rotation from pike to back bridge and back to pike, focusing on the flexion, extension and lateral flexion of the spine along each point of the waist.
2. Holding the body supported around the belly on a webbing sling/round sling or on silks/fabric making a loop similar to an aerial yoga hammock, we will perform body rotations, simulating a hands-free roll-up applying the whole technique previously mentioned.
3. Hands-free descent (roll-down) on the rope with two body wraps, using c-shapes (pike to back balance rotations).
4. Slow motion roll-up on the rope with a single wrap, using c-shapes (pike to back balance rotations), pushing the tail and switching hands respecting each and all of the technical details previously mentioned in this chapter.
13.3 CONDITIONING
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.).
To strengthen the core in order to ensure the movement remains controlled and fluid, general conditioning focused on
abdominal and lower back exercises will help us.
13.4 FLEXIBILITY
As with any other sport, a proper flexibility level will help us improve body lines and reduce the risk of injury. A greater level of
thoracic mobility, a strong pike, and good back, hip, waist, and shoulder flexibility will give us a greater range of movement, allowing us to perform the hands-free roll-up.
- Foam roller exercises.
- Shoulder stretching on bench and stall bars. (Chapter 2)
- Rectus abdominis, obliques (internal, external).
- "L" stretching: Latissimus dorsi (lats), abdominal obliques (internal, external), intercostal muscles, serratus anterior, teres
(major and minor), etc. (Chapter 2)
- Thoracic mobility exercises, as well as stretching the back and hips on the floor with assistance.
- Stretching the hips and waist on the floor (extension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles,
etc.
47. The Aerial Movement ® © The Aerial Movement 2019