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Introduction
This training routine is designed for people who have intermediate acrobatics skills. Do it once weekly for one or two months.
Takeaways
- (++) better control of a cartwheel
- (++) joining multiple moves in one sequence
- (+) better handstand control
- (+) entrance to aerial, butterfly kick
- (+) go down from a cartwheel
Requirements
- perfect cartwheel
- advanced handstand (you can do normal handstand without any problems)
- intermediate one-handed cartwheel, and reversed one-handed cartwheel
- strong oblique abdominal muscles
Routine
The routine is designed for dancers, performers, and martial artists. Use this routine to prepare your body for the core part of your training if it requires synchronization in asymmetric moves (for example, breakdance swipes). Do it twice; experiment if you wish. Remember that all exercises are asymmetrical and must be performed on two sides.
Routine estimated time: 15-25 minutes
General Training Schema
- Warm-up.
- Mobility.
- Routine.
- The main part.
- Cool down & stretching.
Routine Schema
| Series | Reps | Exercise | Directions | Type |
| 2x | 10x | One-handed cartwheel | Side to side | Dynamic |
| 10x | Reversed one-handed cartwheel | Side to side | Dynamic | |
| 10x | Reversed one-handed cartwheel and go down | Side to side | Dynamic | |
| 6x | Side-bent handstand from a cartwheel | Side to side | Static (strength) | |
| 2-4x | Sequence from the previous techniques (see description) | Side to side | Sequence |
Description
One-handed cartwheel
A one-handed cartwheel is a relatively simple move. It’s great for warming up the body and mind. The preferred way of doing this exercise is to use momentum, throwing up your legs at full speed. Minimizing the contact time between the supporting hand and the floor would be best. If you are uncertain about the speed, you may perform a controlled version of this exercise without jumping.
Tips:
- Remember to always block joints in the supporting arm.
- You gain more power if you slightly jump into the position.
Reversed one-handed cartwheel
When you did a one-handed cartwheel, you used an arm pointing toward a move (one-handed cartwheel to the left – support on the left hand, move to the right – support on the right hand). The main difference between a one-handed cartwheel and a reversed one-handed cartwheel is the supporting hand. If you go right, use your left hand; if you go left, use your right hand. You must twist to do it. This twist propagates into your legs. They follow the arc upwards and in front of you. Sometimes, this move resembles a kick, so it shouldn’t be surprising that a reversed one-handed cartwheel leads to a butterfly kick.
Tips:
- At the beginning you will kick more in front of you than above you, but don’t bother about the height, focus on the legs straightening instead (it is harder than you think!)
- Put your supporting hand as close to the line where your feet were as you can.
Reversed one-handed cartwheel go down
This move is a continuation of the previous reversed one-handed cartwheel. You land close to the ground, in a footwork position. You land on a bent leg and use your not-supporting hand to stabilize yourself on the floor. The classic version of this move is with legs in front of you, but it can be done with both legs above your head (but you should feel comfortable with this move first).
Tips:
- This move gives you much energy just after the landing; you may utilize it for the slide or another action.
Side-bent handstand from a cartwheel
The technique is challenging. It requires strong oblique abdominal muscles. You start from a cartwheel, join both legs above your head, and slowly move both legs to a side. You stay in this position as long as you can. Usually, I use this exercise when I do core strengthening training. The role of this movement in our current routine is to change the pattern from dynamic to static. This is an additional stimulus for the central nervous system.
There are multiple variations of this exercise. See the movies below:
Sequence
The last exercise in a row is a sequence from all previous movements. You may use it as a blueprint for performance or dancing. Its primary purpose is to accustom your body and mind to changing directions, levels, and pace. First, you do a one-handed cartwheel to one side and reverse it with the same supporting hand to the opposite side. Next, you jump from a reversed one-handed cartwheel into the ground, and from there, you continue your move into a side-bent handstand, slowing your speed dramatically and changing the pattern from dynamic to static. Do it 2-4 times on both sides, and feel free to experiment.
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