& Skills Part 1 by Linda Cusmano
Aerial Tricks, Leaps, Holds &
For the bare bones of things you should try to achieve a handstand,
cartwheel (one armed if you can), a scale and a front roll. This is
something anyone can learn unless they have severe motion sickness in
which case you will need to omit any inverted motions.
The best idea is to go to an adult drop in gymnastics class and learn
about the moves and what they are called. A coach will demo them and
you can decide if you wish to try this or if it is even feasible for
you and the coach can work with you on this decision. I would give yourself
at least a year to learn any new gymnastics before you begin to look
at competing, otherwise work with what you CAN do and make them very
clean and polished. Practicing some of your leaps on a trampoline is
great practice and many gymnasiums have tramps which you can warm up
on with your straddle and pike leaps! This would be fully coached as
tramps can be dangerous.
If you have dabbled or are experienced in gymnastics then I suggest
you take this score sheet to your coach or an adult class and get graded.
With this information you can choose your stronger moves to add to your
routine and if you want to use one which needs polishing then you can
focus that into your training. Some of the skill names can vary among
coaches. Many of the holds are more known in Fitness but your coaches
should be able to grade you on your attempt and you should be pretty
familiar with most of these.
|Some Leap Examples
|Straddle leap (above) with
arms down or out.
|Pike and split leap. (Above)
|Side Russian Leap
Progressing yourself to be able to achieve
some basic holds is not too difficult and can be done at home! Once
you get good at them you can add resistance such as ankle weights.
Pike holds are a very common fitness routine element
and can be varied in the end result to show some creativity but first
you have to be able to do one! You should incorporate V sits, hanging
leg lifts in full range of motion and some pike leaps to help you toward
Beginners can start seated with your legs
out in front of you, toes pointed and thighs tight. With your hands
at the sides of your thighs nearer the knee for a balanced lift (but
as you get stronger you get closer to the hips so you can lift heals)
lift your tush off the ground by arching your back, pulling up on your
pelvis and if you're able then get onto your fingers - lift your palms.
Heals lift on the ground but if you are not at that level you work toward
that. Some people are unable to bend their fingers in the manner to
get palms up and get some height clearance so for those I suggest using
fists for better height than using flat hands. Hold this for 5-20 seconds
repeating for 2-5 sets total.
Advanced can go into a straddle V from
the pike hold then back into the pike hold. Toggling your feet is also
a cute effect while in a pike hold. Lastly you can bend a leg while
in the hold then alternate bending your legs, meanwhile holding yourself
up which shows impressive strength. Heals together or apart, up into
a side V is also nice. From sport aerobics you can try the pike rotation
turning a full 360 degrees on hands only. Men's gymnastics also has
a move where you go from a pike hold directly into a handstand but this
is extremely advanced!
Straddle Holds are another
common routine element. Like the pike hold, once you learn this you
can get creative with it and create new holds. Like for the pike holds,
by incorporating V sits, hanging leg lifts in full range of motion and
some pike leaps you make it all easier.
You try it with your feet off the ground, using a bench or chair, this
allows room for heals to sag without touching, until you get stronger.
At this point you can begin to practice
on the floor and should be able to get your hold even if only for a
Practicing these with sets and reps as above will get you to a strong
hold on the floor. You can try this with one hand behind you, this leads
to a straddle turn. Try it with your hands behind you so you can lift
heals! Advanced can go into a straddle V from then back into the hold.
Lastly you can bend a leg while in the hold then alternate bending your
legs, meanwhile holding yourself up.
Next step is one done in gymnastics which
also has a move where you go from a straddle hold directly into a handstand
but this is extremely advanced! Coming into a straddle from a handstand
is much easier.
Holds have a variety but this is the basic one. Once you learn
this you can extend a leg or vary your position to be more creative.
Crouch down with hands to one side, flat on the floor, keeping the inner
arm elbow into your hip fold, while the other elbow supports your outer
thigh. Slowly lean into this and try to balance, taking your feet off.
As you bobble during your learning, you can use your toe as support
to prop you back up.
This is a very easy hold to get so just keep doing the above trying
to hold it longer each time. Practice this for 5 mins 3-5 times per
week alternating sides so that you can try to get both sides. Try playing
Holds are easy if you are flexible. You get yourself into a
push up position; put a leg up onto your shoulder then lean forward
to let your back leg up. You can bend that leg too if want to add flair.
This is another hold you have to just do, trial and error! It’s all
About the Author...
Certified Personal Trainer and Fitness Competitor
Body Rush Personal Training & Lifestyle Consultation
If you are beyond this level and looking for more
tips toward contest physiques then feel free to email me your
questions and I will try to help.
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