jsheridan
Forum Replies Created
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Ill be competing in pro, and two of my pole babies will be in silver, so I may see some of you there!
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I have never rainbow’ed from janiero, just cross ankle release, but you really need to pull that foot forward. Pulling the leg is what keeps you balanced. The other leg cannot be straight down until the leg you are pulling is straight overhead. Otherwise, too much weight is going the other way.
For an eagle, I cant say there is a “right” way to get in, everyone does it differently, but the cleanest way is to grab the pointed toe/ankle of the leg with the opposite hand and pull it up, ie right leg with left hand. let me know if that helps, or if you need more of an explanation!
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There are unlimited things. Some basic ones: gemini, scorpio, flatline, crucifix, brass monkey, extended b-fly (and anything that follows), cupid, jasmine, marley, bow and arrow (later iguana)
If you have the strength to descend, sit or climb
Behind the back elbow holds
More challenging: meat hook, tic tock, hip hold, you can remi sit out of it, theoretically spatchcock if you can.
I think you see where this is going.
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A sailboat? http://media-cache-ec0.pinimg.com/236x/90/39/96/903996fb1866d23dcb018c3df77f9bf7.jpg
Can be done no hand.
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A few things:
1. If your students are advanced enough to do any of those listed, the risk of them falling in a way that can hurt you should be minimal. They should know the basic of how to fall safely and how to minimize injury to both themselves and the spotter if they fall long before they get to any of those moves.
2. As for spotting them, most of them are at the hips, and with good communication and understanding of the skill, you move with them. SM hops: behind them at the hips, their hands should never be far enough away from the pole that they lose their hands, you would merely be helping them control their hip drop. Fonji: they need to be able to SM flip first, same hip spot to start, slightly off-set to the side they wont be moving to, follow thier hips as they rotate. If you miss a fonji, the worst that happens is you land on your feet. Lot of fonji prep drills really helps and needs no spot. Deadlift: Again, follow under hips. Pheonix: Have them do a pheonix prep with no lift, see where the lift would start, and you move in to give their hips a boost at that point. They shouldnt need a lot of help if they are ready for pheonixes. BOP: saem thing, hips from behind the pole, they should be able to regrab their free leg if they feel off balance.
3. Should a random, catastrophic fall occur, YES IT IS YOUR RESPONSIBILITY TO DO EVERYTHING IN YOUR POWER TO PREVENT SERIOUS INJURY EVEN AT RISK TO YOURSELF. This doesnt mean give yourself a concussion to prevent them from spraining a wrist, but it does mean that you may get kicked, or bruised or sprain something to prevent serious brain/spine/neck injury. I always do whatever I have to to save their head neck and spine. I just slow the fall if they are landing on a less precious body part to decrease force and minimize injury. And use safety mats if a hard fall is possible.If you are not capable of moving to spot certain skills or making millisecond decisions of how to save a fall in minimize injury to both parties, then you shouldnt be spotting them. Safety first at all times. There is NO shame in saying “I can explain this trick to you, but I cant spot it. Let me refer you to someone who can” Would you want a doctor saying “I have no idea whats wrong with you, but Im going to treat it anyway!” or one who says “I have never seen this before, let me refer you to a specialist who can give you the best care possible” An instructor who can say they cant spot a certain skill has a lot more respect in my book than one who fakes it to save face. Your students will respect you more as well.
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When I sit in straddle, I do this, then gently sit back slowly until my butt touches the floor, it helps me maintain my straddle.
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What jenn said is possible. It is more of a sharp pain than a traditional muscle ache. However, assuming it is muscle stretching and rolling and massaging can help depending on injury. Mine gets super tight when I am doing a lot of cup grip handspring stuff. Or tg deadlift from cupid. Or handstands. Basically anything that works it really hard. Some stretches I do are sitting in childs pose and reach my hands to the opposite side of the sore muscle and the stretch where you put your hands on the pole about chest height and drop your head through your arms keeping your core tight so it does not become a back stretch. For rolling, I roll the other serratus muscle right under your armpits where your lat ties in. I also use a tennis ball to get in that groove under my shoulder blade for the anterior one. If you have someone who can massage it, if you take your arm and reach it behind you like backwards prayer hands it should chicken wing your shoulder blade and they can massage underneath and really get to it. It makes me want to cry but feels so good. Let me know if you need more information!
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So a few things that I have my students do. I dont know much about your tailbone issue, so I dont know if they would help. First, I have them set their hands BEFORE going back, since you do need to pass over your hands. This way, you are already on top of your hands and dont need to do the a portion of the slide, which prevents you from catching on your butt. Also, it may help if you can get your shoulders closer to the pole before sliding, so you are more vertical. It will change the angle of pressure, and make the slide more controlled so you can loosen your leg grip to put even less pressure. That may be a flexibility issue, I dont know much about your flexibility!
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Sorry this took so long. Here is the video. You can see I pull my feet in line with my face, then my feet down, then holding my feet in place, I try to roll my spine flat. I have a good pancake, so my back is pretty much flat on the floor. Yours may not be until you get better at it. its all about holding your feet and trying to flatten your spine at the same time. It will take a lot of work to get it to completely flatten out. Also, I posted another of my favorite stretches, where you sit in your straddle, and lean forward as far as you can without touching the ground, keeping your quads really tight. Active flexibility it one of the best ways to gain flexibility.
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Make sure your hips are square to the floor before you put the second leg on. If not you rip your thighs rotating rhem. As some who refused to do superman because I hated rhe pain, I now live in rhis move. Yes it gets better
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Release the hand holding the leg to reach above you, bring the back leg around to the same side as the front leg, and you end up in cradle position, which is easy to get out of.
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Pancake stretches can help with your middle split, but are stretching slightly different muscles. I will film the video tomorrow! Are you looking more interested in your pancake or your middle split?
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A few things:
1. When doing your pancake, use the pole in front of you to pull towards the floor, think of pulling your belly button down, not rounding your shoulders. Keep your knees towards the ceiling.
2. My favorite stretch is one from Alethea Austins flex cd. Lie on your back, hold ankles or knee, pull your feet in line with your head in a straddle, like a straddle plow-ish thing. Then holding your feet still, try to roll your hips to the floor, working to flatten your spine. Let me know if you need a video of this.
3. For back/hips, try figure-4 and pigeon stretches. You can also fold forward in a butterfly stretch or while sitting cross legged.
4. A pancake is NOT a precursor to a middle split. 🙂 Totally different muscles. I have an over-pancake but will never have a straddle (because of my natural hip construction). One of my students has a perfect middle split and no where near a pancake.
let me know if you need more details!
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I am assuming you extended butterfly? The way I teach my students to handspring is from an extended butterfly, bring the back leg back to the pole, so you are in a pike with one ankle on either side. From here, you can take you ankles off an inch or two, and see if you can hold it. If not, put them back on. If you have super flexible shoulders, yes you need to be stronger to compensate. Really make sure you are pushing out of your shoulder like a handstand. Handstands are also a great way to build the shoulder strength 🙂 If you feel like your shoulder is giving out, its either not strong enough or you are not pushing enough. With flexible shoulders, if you push too soon or too hard, you can injure the joint/ligaments, which take an extremely long time to heal. Be careful with your shoulders.
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1. Judges are subjective, dont compete if you will base your self worth on what they say. Different judges will give different results. If they provide feedback, take what can help you, leave the rest. The only saw you for about 3 minutes, so cant give perfect feedback about who you are as a poler.
2. Have fun, do your best, be proud of getting up there
3. No routine will ever go perfect. Just sell whatever happened as what was supposed to happen.
4. Use eye contact/body language etc to engage the audience, draw them in.
5. Dont publicly criticize the event if things went less than ideally. They put in a lot of hours, stuff happens. They should gladly take feedback if you want to give it, but dont blast their hard work on public forums like facebook.
6. Point your toes 🙂