Page 53 - MANUAL ESTUDIANTES ENG ML1

4. We start by standing on a mat and then we simulate a horizontal beat, landing in a plank position.
If we have the rope on our right side, we start the movement by lifting the left leg (pike), and then lifting the right leg maintaining the leg-hip-torso body alignment, so we can reach the horizontal plank position. The outside leg (left leg) counteracts the pike until it aligns with the inside one (right leg).
5. We start by standing on a mat, then simulate a twist using the same initial technique as exercise #4. Now, to turn, we could ignore the "crossing the leading (outside) leg behind the trailing (inside) leg” technique explained above (#10).
This time we can cross the inside leg in front of the outside one as we reach the horizontal plane, since this is the easiest way to start the rotation while standing on a mat.
6. We perform two or three beats on the rope and, right after the last one, we land on the mat with the body in a plank position. We shouldn’t climb high, just enough to clear the mat during the beats. Doing these beats before landing will help us to maintain the correct body line and will also make us work on explosiveness.
7. We perform two or three beats on the rope, then, right after the last one, we perform the twist/pirouette and fall on the mat with the body in a plank position. We shouldn’t climb high, just enough to clear the mat during the beats.
We only recommend performing the twist/pirouette high up once we have improving and correctly memorizing the body line as well as each technical component and movement pattern correctly.
We ALWAYS recommend performing all the preparatory drills and skills with the proper crash mats.
14.3 CONDITIONING
As mentioned before, when learning a new skill, we must do more repetitions with a lighter load to avoid possible injuries, improve muscular development and muscle toning and allow our body to memorize the movement patterns.
Applying the training bases of the beats (Chapter 9), as we get closer to the desired movement and our body is ready for the skill, we will do sets at a higher intensity with a lower number of repetitions. We are now looking for maximum explosive strength and power to attain maximum height and perform the skills. Therefore we will perform a maximum of 5-6 repetitions. During the execution of this kind of movement, power decrease rapidly from the first repetition, meaning that most of our explosive strength and power is lost after 3-6 repetitions; as a consequence, if we add more repetitions, the speed and quality of the movement will be reduced.
One of our main objectives is to develop maximum explosive strength and power, to gain the greatest possible height with a single pull-up, extending the "weightless" moment and executing the twist/pirouette, or any of its variations, without losing height.
- 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, etc.).
- Abdominal exercises to improve lines, 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. (Chapter 9)
- Pull-upsonstrapsstartingfromaneutralpositionwithstraightarms,weEXTERNALLYrotatethewristsaswepull-up.(Chapter
9)
- 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. (Chapter 9)
- Beats on straps and rope, focusing on each technical detail (breath, pull-up, lines).
- Plank beats descent (double handed) on rope. (Letting go with both hands at the same time). (Chapter 9)
- Plank beats climb (double handed) on rope. (Letting go with both hands at the same time). (Chapter 9)
- One-arm jumps on rope. (Chapter 8)
- Skip a ribbon/t-shirt on the rope (coordination).
- Handclap on rope (coordination).
- Grip conditioning and forearm exercises (Chapter 8)
51. The Aerial Movement ®
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