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Acrobatics Instructional Videos
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Inversions & Balances
Inversions & Balances refer to a category of skills where the body is held in an upside-down or stable, controlled position against gravity.
Handstand
Balancing on the hands in a vertical position, a foundational skill for many other movements.
Hand Walking
Moving while in a handstand.
Press Handstand
Lifting into a handstand without kicking up.
Handstand Forward Roll
Rolling out of a handstand.
Headstand
Balancing on the head, often with hands on the ground for support.
Forearm Stand
Balancing on the forearms.
Chest Stand
Resting the chest on the floor while bending the body backward.
Rotational & Flipping Skills
Rotational & Flipping Skills involve dynamic movements where the body rotates fully in space, either around a horizontal axis (flipping/somersaulting) or a vertical axis (twisting), or a combination of both.
Cartwheel
A sideways rotation of the body, with hands on the floor and legs splitting as the body rotates.
Aerial Cartwheel
A cartwheel performed without hands touching the ground.
Roundoff
Similar to a cartwheel, but the feet come together at the end, often used as a lead-in to backward tumbling.
Front Walkover
Going from standing to a bridge position with hands on the floor, then bringing one leg over at a time to stand up.
Back Walkover
The reverse, going from standing to a bridge position with hands on the floor, then bringing one leg over at a time to stand up backward.
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Front Aerial
A forward walkover performed without hands touching the ground.
Front Limbers
A front limber involves starting from a standing position, kicking up into a handstand, and then arching the back (like a bridge) to bring the feet to the floor, finally pushing through the hands and shoulders to stand up.
Back Limbers
A back limber involves starting from a standing position, arching backward into a bridge, and then pushing off the hands and floor to kick both legs up into a handstand, before finally lowering back down to a standing position or holding the handstand.
Front Handspring
A forward flip where the hands touch the ground, leading into a standing position.
Back Handspring
A backward flip where the hands touch the ground, leading into a standing position.
Flexibility & Contortion
Contortion is a demanding art form that requires years of dedicated training, genetic predisposition, and careful progression to avoid injury.
Bridge
Arching the back from a lying position, supporting the body with hands and feet.
Scorpion
A backbend where the legs are bent and brought over the head, resembling a scorpion's tail. Can be done standing, on forearms, or hands.
Needle
Balancing on one leg, with the other leg extended straight up behind the body, and the torso bent forward, often with hands on the floor, while simultaneously performing a deep backbend in the upper body.
Triple Fold
A very advanced backbend where the contortionist folds their body into three distinct sections, often involving a chest stand with legs folded back and hips stacked.
Kneeling Backbend
From a kneeling position, the contortionist arches back to grab their ankles, eventually deepening the bend to touch their head or even shoulders to their feet.
Bow Pose
ying on the stomach, grabbing the ankles and lifting the chest and thighs to create a deep backbend, often with feet coming towards the head.
Splits Variations
Variations of splits and over-splits.
Contortionists Combo
Twisted Corkscrew
Pretzel Twist
Human Knot
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