Page 51 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 14. TWIST/PIROUETTE
This dynamic movement can start from different types of beats (front-back beats, side plank beats, etc.) or from static skills
(nutcracker, meathook, etc.). Each technical (biomechanical) detail, no matter how small, could improve the quality and precision of the twist, increasing the success rate by up to 30% (according to the tests carried out).
Variations such as the inside twist, the double twist, or even straps skills such as the inside twist to back balance are built on up to 90% of the technique of the basic twist/pirouette.
14.1 TECHNIQUE
It is important to remember that we will use the technique, preparatory drills, and conditioning for side plank beats or front-
back beats, depending on which we are using to perform the skill (Chapter 9). In addition, we need to focus on the following technical details:
1. We need to inhale at the beginning before starting the beat, allowing us to exhale while performing the upward beat, the pull-up, and the twist/pirouette.
2. The forced exhalation, the pull-up, the glute and core engagement and the hip twisting motion should be performed right at the moment in which the trailing leg passes the tail (vertical plane) when using side plank beats, or when both legs pass the tail if using front-to-back beats.
3. The forced exhalation (short and explosive expiration) must happen right when the body is moving upward during the front or side plank beat, the pull-up, and the twist, creating the muscular tension and abdominal engagement needed to optimally perform the skill, and also improving our lines. Otherwise, a delayed forced exhalation will make the muscular tension and abdominal engagement less efficient for that moment of the movement.
4. The pull-up should start at the same time as the beat and the forced exhalation, using explosive movement and reaching its full trajectory maintaining the torso-hip-leg alignment (plank position) lifting toward the horizontal plane. This will involve a greater contraction of the pectoral muscles, glutes and core engagement, such as "front lever pull-up". The muscular activation during the pull-up should be an explosive, incomplete concentric (isotonic) contraction, since our hands should land on the hip opposite to the twist direction and not on the chest.
5. A delayed pull-up or an incomplete trajectory (elbow-hip) will make the movement less effective or could even put the body in an ascending diagonal plane instead of the horizontal plane we are looking for, increasing the risk of landing on our neck in the case of a fall.
6. A delay glute and abdominal engagement will create a piked elevation that will have to be corrected later with a hip thrust, which would break the fluidity of the rotational energy generated during the beat. (Mechanics of repulsion, force applied to a rigid body).
7. When performing this skill from a side plank beat, the twisting motion of the hip should start as soon as the trailing leg passes the tail (vertical plane); a premature hip twist would drive the feet to touch the rope.
8. When starting the twist/pirouette from the front-back beat, the twisting motion of the hip needs to start right after both legs pass the tail (vertical plane).
9. We have to maintain the torso-hip-trailing leg alignment during the upward movement while doing the pull-up, so the body reaches a horizontal plank position.
10. As we reach the horizontal plane, one of the most difficult technical details to work on, but at the same time one of the most important, is to cross the leading leg behind the trailing leg (this movement should start with the outside leg and hip).
This will generate an upward turning energy in the body, while maintaining a constant alignment and helping us keep the legs closed together for the twist/pirouette.
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