FOR AERIAL FABRIC ACROBATICS®
SAFETY FIRST AND ALWAYS
- Check your rigging
- Remove all jewelry (including rings, watches, and earrings) before working on the fabric
- Never practice alone – have a spotter handy
- If you are tired: Stop
- If you feel something is painful: Stop
- Correct shoulder positions and core conditioning essential
- Practice all wraps low to the ground, before doing them high up
- Talk through all parts of a trick out loud
- Breathe out more than in
- Make sure you have enough distance between yourself and the floor
STRENGTH AND AWARENESS KEEP YOU SAFE!
All poses can be done in ceiling heights of 13’ or higher
Linking your movements in a small routine is the goal.
All positions can be used in combination to make a routine.
Not all exercises are suitable for everyone and this or any exercise program may result in injury. To reduce the risk of injury, never force or strain. Because of individual differences in physical conditioning, consult your doctor before attempting these routines or any other fitness program. If you experience any pain or discomfort during these routines or any other fitness program, you should stop and consult a physician.
Use product only as intended and demonstrated herein.
The creators, producers, participants, and distributors of this program disclaim any liability or loss in connection with the exercises demonstrated or the instruction and advice expressed herein.
CONDITIONING ON THE FLOOR
Goal: To warm up the spine, shoulders, and work on foot, ankle, and leg articulation.
Use a combination of movements presented in Aerial Fabric Acrobatics Level 1 and Aerial Fabric Acrobatics Level 2 Instructional material.
Focus on Spine Roll ups, Pelvic Clock, Plank, Bicycle Crunch, Mermaids, and Spine Side Twists.
Also warm up the shoulders, legs and continue foot and ankle articulation.
CONDITIONING ON THE FABRIC
Climbing Dominant and Non-Dominant Foot
Goal: To increase awareness of using the non-dominant foot.
Climb using the dominant foot and switch while climbing to use the non-dominant foot. Also, change the hand that is on top from the dominant for one climb and then the non-dominant for the next climb.
Goal: To build core strength
Climb once, holding the fabric to one side of the body. Start with the dominant side. Bring body into an egg position,then straddle legs, lifting them up so hips are at the height of the hands. Bend the arms when coming down to do multiple straddle-overs.
Try to do these with straight legs and do three linked together.
Quality over quantity
Preparation on the Floor:
Hold fabric in front of body, on the inside of the thigh, wrap foot around once; Then turn it out so that the fabric is caught at the arch of the foot. Press the foot and leg out. Do the other leg.
On the Fabric:
One climb in the traditional style, then lean back. Whichever foot is on top, comes around behind and over the pole of the fabric, wrap the foot around, turning it out to catch the fabric on the arch of the foot, Then push it forward, Pull to upright, keeping feet together. The bottom foot will then slide behind in a slight splits or arabesque position, Bring it around to the front of the fabric, Wrap, turn out, push out for the second climb up.
Marionette Series: Poses in Combination
Climb with the fabric separated, do a double foot lock. Take one foot out to have a single foot lock on a single fabric. Hold the free fabric on the inside of the thigh and in front of the shoulder and bend the free leg so the foot is against the knee of the leg that is locked in the fabric. With the other hand reach around behind the back, bring the free fabric around the back then over the lap in front.
First Pose: Upside Down Arabesque
Hold the tail of the fabric at your waist or hip. Shift the weight backwards; thread the free leg up, and around the pole of the fabric from the outside to the Inside with the arch of the foot held firmly against the pole of the fabric. Lean back, still holding the tail of the fabric. The cross of the fabric should be held at the hips or waist if the hips are square and facing the ceiling. When secure, let go with both hands,and as long as the fabric is not slipping at the waist; pose in a “no-hands” upside down arabesque position. Keep the foot pressed against the top fabric to hold the leg in position.
Second Pose: Upright Arabesque
After posing, reach up and rotate, or open the hips. Keep the arch of the upper foot pressed against the fabric, or “sickled” against the pole of the fabric, move into the upright arabesque pose. If not as flexible, then allow the upper leg to bend.
Third Pose: Criss-Cross Stag Splits Position
After doing both the upside down arabesque and the upright arabesque, allow the foot to fall away from the fabric, and the leg to bend to come into the Criss-Cross stag splits position with the addition of a stretch forward.
To Come Out: Hold both fabrics in front of face, lean back and swing leg up and out between the fabrics. The other alternative is to move into the Cross Leg inverted hang or Lotus Hang.
Fourth Pose: Cross Leg Inverted Hang or Lotus Hang
With the fabric still wrapped across the back and over the stomach, after the Criss-Cross Stag Splits. Lean back, take foot out, lower down, crossing the free leg over the locked one. Hold the ankle to make sure the fabric is resting on the inner calf before moving into the inverted position.
Cross Leg Inverted or Lotus Hang As a Stand-alone Pose
From the double foot lock, take one foot out, make sure the fabric is on the inside of the thigh and in front of the shoulder. Take the free fabric around the back and over the lap, slide down with the fabric on the inside of the thigh. Hold onto the ankle of the free leg that is bent across the locked foot, lean back and pose with both hands free.
To Come Out: Sit up from the inverted position, take the fabric off the waist, stand up and come out of the foot lock.
Figure 8 Foot Lock
An alternate single foot lock. For some single foot lock poses this is the preferred lock, especially the Twirly.
Preparation On the Floor:
In the climbing position, one wrap, take the fabric that is coming up the inside of the calf. With the other foot, push it over the top of the foot being locked, around to the outside and under the arch, making a “Figure 8” over the top of the foot.
To Come Out: Take the unlocked foot, push the top fabric forward off the foot.
On the Fabric:
Climb once, lean back with straight arms and legs. Foot that is pushing the fabric is turned in a “pigeon toe” position. Let the bottom foot slide a little to make slack for the lock.
To Come Out: Lean back and with the free foot pointed out, kick the fabric off the locked foot.
Use the Figure 8 foot lock for the Twirly from Level 1 Aerial Fabric Instructional Material, as it is more difficult to lose this lock.
Arabesque (on both strands)
Do the Figure 8 foot lock. It is also possible to do with the regular foot lock. Hold fabric above head with both hands. Lean forward and the free leg draws a circle behind the body, around the pole of the fabric. Once the foot is at approximately 9 o’clock swim the arm through the fabric, allowing the fabric to run up and across the back. This opposition is what keeps you secure on the fabric. It is similar to the Running Pose from the Level 1 Aerial Fabric Acrobatics Instructional Material. When in a stable position, let go with both hands. A second pose is to hold the back foot in an arabesque extension.
To Come Out: Hold above the head and pivot shoulders around the fabric.
Upside Down Arabesque
Climb up fabric; hold fabric in front of the face. Do a straddle over, wrap the upper leg around the fabric with the toes ‘sickled’ around the pole of the fabric to create a better line. Reach the free hand over-head. Grasp the tail of the fabric and bring it across the back and wrap fabric once around the thigh of the free leg. Bend the top leg with the hips square to the ceiling, and pose.
Upside Down Arabesque With Descent: Open hips to slide down the fabric, close hips to stop the slide. Do this a few times to get the sense of the descent.
To Come Out: Fold at the waist, grasp the fabric close to the hips. Reach around behind the upper leg and grasp the pole of the fabric so the legs can straddle down.
Upside Down Arabesque Wrapped Twice Around the Leg
Do the upside down arabesque and wrap the tail twice around the thigh. With two thigh wraps you can let go of the tail. There is little ability to slide with the fabric wrapped twice around the thigh. Wrap the tail around the toe and pull foot to the head for the Scorpion pose.
To Come Out: Fold at the waist and come out the same way as with one thigh wrap.
Remember to grasp the fabric from behind the leg and when upright, the fabric will fall from the wrapped leg
Single Star Drop
Climb to 13′ or 14′ feet. Bring fabric to the side of the body and straddle over into the Upside Down Arabesque, hook either the knee or the foot. Reach over-head as if raising hand in class, grab the tail of the fabric. Wrap leg with two thigh wraps, and one stomach wrap. Hold onto the tail the entire time! Hands stay above the head, by the ears. If the top leg was bent, straighten it and prop the foot on the fabric at the arch. Release foot completely, keeping arms above head, tighten core and engage arm and leg muscles; bring legs together for the drop.
To Come Out: Prop the free leg against the back side of the fabric, sit up, and allow the fabric to slide off thigh
Preparation on the Floor:
Standing against a wall, raise arm that is against the wall. Turn body so it is rotated away from the wall; arm behind and against the wall. This will mimic the position on the fabric. If this is difficult, do not do the star sweep, as it will stretch the shoulder and arm. Do both sides.
On the Fabric:
From a double foot lock. Take out one leg to be in a single foot lock on a single fabric. Fabric comes across the body, same arm as locked leg. Wrap hand around low, at hip level, lean into the fabric and with it across your shoulders. Thread the upper arm around the fabric and grasp. Do not let the body drop too far down. Pose with the free foot propped against the pole of the fabric, forming a big “X”. Drop foot off and rotate the body so the stomach is facing the floor. Make sure the shoulders are engaged. Sweep free leg behind body, bring arm all the way through. Rotate back to the beginning position. Bend the knee and bring the body back to the standing leg.
Not recommended for those with any shoulder weakness.
Do a single footlock, either the standard one or the figure 8. Stand between the strands of fabric, facing one so the back fabric crosses the calf and shin. Whichever hand is opposite from the locked leg. Swim it through the fabric so the back fabric strand is across the back. Similar to the arabesque or the Running Pose. Turn towards locked leg. Keep knees together, and tuck the free leg close to the body so it clears the fabric. Push fabric from knee down to ankle and sink body against the fabric, roll one more time, arch back and pose.
To Come Out: Pull up and roll the opposite direction.
Preparation on the Floor:
Separate the fabric at the floor. With hands above the head, bring them to shoulder height with hands facing forward, at a 45-degree angle. The arms cannot be too close together or too far apart, behind the back.
On the Fabric:
Climb twice. Hanging with body between the fabric, straddle up and crochet feet around each strand of fabric from the inside to the outside. Walk hands down the sides of the body, making “X” on the lower back. With Arms straight overhead, release feet, bend knees, pike, straddle legs and flip forward. Allow back to arch and the weight of the legs to bring the body upright. Keep the arms a little wider than 45 degrees the same as in the preparation.
To Come Out: Bring hands together, holding both strands of fabric with one hand in front of the body. With the other hand, grasp close to the body, wrap feet like in the climbing position. Slip the shoulders through and descend.
Knee Drop Series
Preparation on the Floor:
Lay on the edge of a raised surface with the knees bent like sitting in a chair, with knees bent, open the hips. When doing the drop, it is important to remember this position since the hips will open, but the knees must remain bent to catch on the fabric. Do this movement a few times.
On the Fabric:
If wearing a shirt, tuck it in, it is preferable to wear a long sleeve shirt. Do this trick in a ceiling height of 14 feet or more. Climb to correct height, with body hanging between fabrics, straddle up and thread feet between the fabric similar to the Angel Flip. Bring tails in front of the arms. Hold the tails firmly and cross behind the back making an “X” on the lower back. Hold both fabrics, above head with one arm that is straight. Bend one leg; the head comes through the middle of the fabric, sit up, grabbing both strands of fabric so tails of fabric are over both shoulders like a cape. Straighten legs, arch and lean back so fabric slides up the thighs. Cross the strands of fabric in front of face, do a pull over or back roll, bringing feet through the middle of the fabrics. The fabric is crossed at the hips, it is optional to pose at this point. Holding the tails with straight arms. Open hips, keeping the knees bent as in the preparation and drop, then pike, straddle, and Angel Flip forward to the upright position.
To Come Out: Holding both fabrics in front of the body, and come out the same way as in the angel flip.
Finish each level of the curriculum by creating a small routine!
Add tricks and poses from each level.
Continue to explore new transitions, and practice with a partner!
Add a variety of tricks in combination and continue to have fun with the fabric!
Goals: Create a routine by linking the tricks learned in all levels, and continue to have fun with the fabric.
– Graceful Transitions,
– Build in rest poses,
– Make all movements seem effortless and fun!
By repeating your basic routine each time you practice, your grace, style, and stamina will increase!