If you’re looking for a spectacular way to make an entrance or impress your friends, the aerial is a must-learn move. This dynamic skill, often seen in gymnastics and cheerleading, involves a gymnast or cheerleader launching themselves high into the air and flipping over before landing gracefully on their feet. While it may seem daunting at first, mastering the aerial is surprisingly achievable with the right technique and a bit of practice. So, prepare to soar through the air with confidence as we guide you through the steps of executing a flawless aerial.
To get started, stand with your feet shoulder-width apart and your arms extended overhead. Begin by jumping up and extending your legs forward as you reach your arms back. As you reach the peak of your jump, push off with your feet and swing your arms forward while simultaneously tucking your legs towards your chest. This will propel you into a somersault. During the somersault, keep your body tight and your head tucked in close to your knees. Finally, as you approach the ground, extend your legs and arms fully while simultaneously pushing off with your hands to complete the landing.
Perfecting the aerial requires patience, persistence, and a willingness to put in the effort. Initially, you may find yourself struggling to achieve the desired height or rotation. However, with consistent practice and a focus on proper form, you’ll gradually improve your technique. Remember to always prioritize safety and seek guidance from a qualified coach or instructor if needed.
Understanding the Aerial Technique
The Aerial is a dance move that involves lifting a partner in the air and holding them upside down, supported only by the lifter’s feet. This move is a staple of many dance styles, including ballroom, Latin, and swing. Master this technique, and you’ll be sure to impress your dance partner and audience with your skill and grace. Here’s a step-by-step guide to help you execute the Aerial with confidence:
1. Preparation
a) Establish a strong foundation: To ensure a successful Aerial, it’s crucial to start with a solid base. Stand with your feet shoulder-width apart, knees slightly bent. Maintain a straight back and engage your core muscles to stabilize your body.
b) Create a secure hold: The lifter’s grip on the partner must be firm and comfortable to prevent any accidents. With your dominant hand, grasp the partner’s waist from behind, wrapping your fingers around their back. Use your other hand to gently lift their hand and wrap it around your neck, forming a “V” shape with their arm.
c) Establish clear communication: It’s essential for the lifter and partner to communicate effectively throughout the Aerial. The lifter should provide clear instructions, letting the partner know when they’re about to lift and when they’ll be lowering them. The partner should respond promptly and follow the lifter’s lead.
d) Find the right leverage point: The point at which the lifter holds the partner in the air is crucial for balance and stability. The ideal leverage point is slightly below the partner’s waist, near their hip bone. This position allows the lifter to distribute the partner’s weight evenly and lift them with ease.
| Mistake | Correction |
|---|---|
| Lifting too high | Lower the partner closer to the hip bone for better balance. |
| Lifting too low | Raise the partner slightly higher to ensure stability and control. |
| Uneven weight distribution | Adjust the grip and leverage point to ensure the weight is distributed evenly. |
Preparing Your Body for the Aerial
1. Consult with a Physical Therapist or Yoga Instructor
Before starting aerial classes, it’s crucial to assess your physical readiness. A physical therapist or yoga instructor can evaluate your flexibility, strength, and range of motion. They can provide personalized guidance to help you prepare for the demands of aerial arts safely and effectively.
2. Strengthen Your Core, Back, and Arms
Aerial arts require significant core strength, back muscles, and upper body power. Engage in regular exercises that target these areas, such as:
| Exercise | Benefit |
|---|---|
| Planks and Side Planks | Core stabilization, shoulder stabilization |
| Crunches and Sit-Ups | Abdominal strength |
| Back Extensions and Supermans | Lower back strength |
| Pull-Ups and Inverted Rows | Upper back and arm strength |
Start with a manageable number of repetitions and gradually increase the intensity over time. Focus on maintaining proper form to prevent injuries.
Also consider incorporating Pilates into your fitness routine. Pilates exercises emphasize core strength, flexibility, and body awareness, all of which are essential for aerial arts.
3. Improve Your Flexibility
Flexibility is crucial for executing graceful and controlled aerial movements. Incorporate regular stretching into your routine, focusing on the following areas:
- Hamstrings
- Quads
- Calves
- Shoulders
- Chest
- Back
Hold each stretch for at least 20-30 seconds. Gradually increase the duration and intensity of your stretches over time. Consider taking yoga or dance classes to further enhance your flexibility.
Choosing the Right Aerial Rope
Selecting the appropriate aerial rope is crucial for safety and performance. Here are key factors to consider:
Material
Aerial ropes are typically made of either nylon or polyester. Nylon is stronger and more durable, making it suitable for advanced aerialists and heavier performers. Polyester is softer and has a bit more stretch, offering a more forgiving experience for beginners.
Diameter
The rope’s diameter determines its thickness and weight-bearing capacity. Thinner ropes (typically 10-12mm) are lighter and easier to grip, while thicker ropes (15-18mm) provide greater stability and support. Beginners often prefer thicker ropes, as they offer a more secure feeling.
| Diameter (mm) | Suitability |
|---|---|
| 10-12 | Beginners, lighter performers |
| 12-15 | Intermediate aerialists, general use |
| 15-18 | Advanced aerialists, heavier performers |
Length
The ideal rope length depends on your height, the type of aerial apparatus (e.g., lyra, silks), and the performance space. Measure from the ceiling attachment point to the desired height for the aerial apparatus. For a safe and comfortable setup, allow at least 3-4 feet of slack on either side of the apparatus.
Adjusting the Rope Length
Proper rope length is crucial for safety and effective aerial performance. Here are detailed steps to ensure the optimal rope length:
1. Determine Your Height
Measure your height from the floor to the top of your head. For a starting point, refer to the following table:
| Height | Estimated Rope Length |
|---|---|
| Under 5’0″ | 15-20 feet |
| 5’0″ – 5’6″ | 20-25 feet |
| 5’6″ – 6’0″ | 25-30 feet |
| Over 6’0″ | 30+ feet |
2. Consider Your Skill Level
Beginners require shorter ropes to achieve easier mounting and dismounting. Experienced aerialists may prefer longer ropes for advanced tricks and maneuvers.
3. Measure and Adjust the Rope
Fold the rope in half and mark the center. Tie a knot at the marked point. Hang the knot on the ceiling hook. Allow the loose ends to reach the floor. Measure the distance between the knot and the floor. If the rope is too long, cut off the excess. If it’s too short, add more rope.
4. Fine-tune the Length
Once the rope is approximately the correct length, sit on the knot and raise your feet towards the ceiling. Adjust the length until you can comfortably reach the handles or trapeze with your arms fully extended. You should have slight tension in the rope when sitting with your feet off the floor.
Climbing the Aerial Rope
Climbing the aerial rope is a challenging but rewarding experience that can help you build strength, coordination, and confidence. Here are the steps on how to do it:
1. Get fitted with a harness
The first step is to get fitted with a harness that will support you in the event of a fall. The harness should be snug but not too tight, and it should have a leg loop that fits securely around your thighs.
2. Learn how to tie a figure-eight knot
The figure-eight knot is the most common knot used for climbing. It is a secure and easy-to-tie knot that will not slip or come undone.
3. Attach the rope to the harness
Once you have tied the figure-eight knot, attach the rope to the harness. The rope should be threaded through the belay loop on the harness and then tied back to itself with another figure-eight knot.
4. Start climbing
Once you are attached to the rope, start climbing. Use your arms and legs to pull yourself up the rope, and be sure to keep your feet on the rope at all times.
5. Use your legs to climb
The most important thing to remember when climbing the aerial rope is to use your legs. Your legs are stronger than your arms, so they will be able to generate more power and help you climb faster.
To use your legs effectively, keep your knees bent and your feet on the rope. Use your toes to grip the rope and your leg muscles to pull yourself up. As you climb, focus on keeping your body close to the rope and using your legs as the primary source of power.
6. Keep your balance
As you climb, it is important to keep your balance. If you start to lose your balance, reach out to the side with your arms to stabilize yourself. You can also use your feet to help you keep your balance by placing them on the rope in different positions.
7. Reach the top
Once you reach the top of the aerial rope, take a moment to enjoy the view and celebrate your accomplishment. Then, carefully lower yourself back to the ground by rappelling down the rope.
Maintaining Balance and Stability
Maintaining balance and stability is crucial for executing a successful Ariel. This involves developing core strength, proper body alignment, and the ability to shift weight and momentum effortlessly.
6. Core Strength Development
Building a strong core is essential for maintaining balance. Engage in exercises that target the abdominal muscles, lower back, and hips:
- Planks
- Crunches
- Sit-ups
- Russian twists
- Leg raises
Strengthening these muscle groups provides a solid foundation for stability and allows you to control your body’s movement during the Ariel.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 3 | Hold for 30 seconds | 30 seconds |
| Crunches | 3 | 15-20 | 30 seconds |
Performing the Basic Aerial Positions
Handstand
To perform a handstand, start by standing with your feet flat on the ground and your hands shoulder-width apart. Bend forward at the waist and place your hands on the ground, directly in front of your feet. Keeping your back straight, lift your legs off the ground and onto your toes. Then, slowly straighten your legs and arms until you are in a fully extended handstand.
Headstand
To perform a headstand, start by kneeling on the ground with your knees hip-width apart. Place your hands on the ground, shoulder-width apart, with your fingers interlaced. Bend forward at the waist and place the crown of your head on the ground, between your hands. Keeping your back straight, lift your legs off the ground and onto your toes. Then, slowly straighten your legs and arms until you are in a fully extended headstand.
Shoulder Stand
To perform a shoulder stand, start by lying on your back with your legs extended straight up in the air. Bend your knees and draw them towards your chest. Then, reach your hands behind your back and grasp your ankles. Slowly lift your hips off the ground and onto your shoulders, keeping your legs straight and your back straight. Hold the position for as long as you can, then slowly lower your hips back to the ground.
Bridge
To perform a bridge, start by lying on your back with your knees bent and your feet flat on the ground. Bend your elbows and place your hands palms down on the ground, shoulder-width apart. Press your feet and hands into the ground and lift your hips off the ground, forming a bridge. Hold the position for as long as you can, then slowly lower your hips back to the ground.
Wheel
To perform a wheel, start by standing with your feet shoulder-width apart. Bend forward at the waist and place your hands on the ground, shoulder-width apart. Keeping your back straight, lift your legs off the ground and onto your toes. Then, slowly roll your body forward until your head touches the ground. Continue rolling until you are in a fully extended wheel, with your hands and feet on the ground.
Crow
To perform a crow, start by kneeling on the ground with your knees hip-width apart. Place your hands on the ground, shoulder-width apart, with your fingers interlaced. Bend forward at the waist and place the crown of your head on the ground, between your hands. Keeping your back straight, lift your legs off the ground and onto your toes. Then, slowly bend your knees and draw them towards your chest, bringing your knees up to your elbows. Hold the position for as long as you can, then slowly lower your legs back to the ground.
Scorpion
To perform a scorpion, start by lying on the ground with your stomach down. Bend your knees and draw your feet towards your buttocks. Then, reach your hands behind your back and grasp your ankles. Slowly lift your hips off the ground and onto your shoulders, keeping your legs straight and your back straight. Then, extend your legs straight up in the air, forming a scorpion. Hold the position for as long as you can, then slowly lower your legs back to the ground.
| Aerial Position | Description |
|---|---|
| Handstand | Standing on hands, legs extended straight up |
| Headstand | Standing on head, legs extended straight up |
| Shoulder Stand | Bridge with legs straight up |
| Bridge | Body in an arch, feet and hands on the ground |
| Wheel | Body in a full circle, hands and feet on the ground |
| Crow | Squatting on hands, knees to chest |
| Scorpion | Body in a scorpion-like shape, legs extended straight up |
Connecting the Aerial with Other Moves
The aerial is a versatile move that can be connected with a variety of other moves to create stunning combinations. Some of the most popular connections include:
Multiple Backflips
Aerials can be connected with two or more backflips to create a spinning aerial. This move is particularly impressive when performed from a high jump.
Roundoff Back Handspring
The aerial can be connected with a roundoff back handspring to create a tumbling pass. This move is often used in gymnastics competitions.
Front Handspring
The aerial can be connected with a front handspring to create a combination that is both powerful and elegant.
Gainer Flip
The aerial can be connected with a gainer flip to create a spinning move that is sure to impress. This move is often performed in cheerleading competitions.
Pike Jump
The aerial can be connected with a pike jump to create a jump that is both high and powerful. This move is often used in track and field competitions.
Superman Punch
The aerial can be connected with a superman punch to create a move that is both powerful and stylish. This move is often used in martial arts competitions.
Breakdance Moves
The aerial can be connected with a variety of breakdance moves to create a combination that is both unique and stylish. These moves are often performed in breakdancing competitions.
Other Aerial Variations
In addition to the aforementioned connections, there are a variety of other aerial variations that can be performed. These variations include the:
| Aerial Kick |
|---|
| Aerial Cartwheel |
| Aerial Somersault |
| Aerial Twist |
Materials for Aerial Silks
You will also need access to a pair of aerial silks, which are long, flowing pieces of fabric that are suspended from the ceiling. The silks should be made of a strong material, such as nylon or polyester, and they should be long enough to reach the floor. You will also need a carabiner to attach the silks to the ceiling and a swivel to prevent the silks from twisting.
Safety Considerations for Aerialists
1. Always warm up before you start training.
This will help to prevent injuries.
2. Wear appropriate clothing.
This includes a leotard, tights, and grippy socks or shoes. You should also avoid wearing jewelry or loose clothing that could get caught in the silks.
3. Inspect your equipment before you use it.
This includes checking the silks, the carabiner, and the swivel for any signs of damage. If you find any damage, do not use the equipment.
4. Start slowly and gradually increase the difficulty of your moves.
This will help to prevent injuries.
5. Listen to your body.
If you feel pain, stop what you are doing and rest. It is important to avoid pushing yourself too hard.
6. Train with a spotter.
A spotter can help to prevent you from falling and can provide support if you need it.
7. Be aware of your surroundings.
Make sure that there are no obstacles in your way and that you have enough space to move around.
8. Do not train if you are under the influence of alcohol or drugs.
This can impair your judgment and increase the risk of injury.
9. Have fun!
Aerial silks is a great way to get fit, have fun, and express yourself creatively.
10. Risks of Aerial Silks
| Risk | Prevention |
|---|---|
| Falling | Use a spotter, train slowly, and be aware of your surroundings. |
| Equipment failure | Inspect your equipment before you use it and replace it if necessary. |
| Muscle strains | Warm up before you start training and listen to your body. |
| Bruises and scrapes | Wear appropriate clothing and be aware of your surroundings. |
| Psychological stress | Train with a supportive coach or group, and take breaks when you need them. |
How To Do The Aerial
The Aerial, also known as “Dancer’s Jump”, is a ballet jump in which a dancer leaps into the air and extends their leg parallel to the floor, creating an illusion of floating in the air. It is a challenging jump that requires strength, flexibility, and coordination.
To perform the Aerial, start by standing with your feet parallel and shoulder-width apart. Bend your knees and jump up, simultaneously extending one leg behind you. Swing your extended leg forward as you reach the peak of your jump. Keep your other leg bent in front of you and extend your arms overhead.
As you descend, lower your extended leg to the ground while bringing your bent leg down in front of you. Land softly with both feet and hold the position for a moment. To complete the jump, push off with both feet and jump back up into the air, extending your other leg backward.
People Also Ask
What are some variations of the Aerial?
There are several variations of the Aerial, including the Split Aerial, the Switch Aerial, and the Sonic Aerial. Each variation involves different leg positions and arm movements.
What is the key to a successful Aerial?
The key to a successful Aerial is to maintain proper form throughout the jump. This includes keeping your body straight, extending your legs fully, and holding your arms overhead.
Is the Aerial a difficult jump to learn?
Yes, the Aerial is considered to be a difficult jump to learn. It requires a combination of strength, flexibility, and coordination, making it a challenging move to master.
