Coach’s notes
b2w take off, silence, create chaos and recover
flamingo kickup
timber planche recovery / cauterisation
→ falling towers
→ elevators
Cycle 3: hand awareness | ㅤ | ㅤ | ㅤ |
Warm-up | ㅤ | ㅤ | |
Balance | C2W balance / C2W falling towers | pay attention to what naturally happens with shoulders | ㅤ |
B2W priming drill
| 4 second push x 5
then piiing pong. but feeling the tipping point | if you see your shouldersmoving you’re timbering
remember to set up your hands in A position
4 second push: aim is to take off on 3rd second | for c2w and b2w holds → foot hovering as close to wall as possible |
ㅤ | everything goes max holds | ⚠️ shoulders moving fwd are a macro-corrections 3 - 5 | ㅤ |
ㅤ | b2w max hold with . without chair (no shoulder) | 3 - 5 | ㅤ |
FS | ㅤ | ㅤ | ㅤ |
ㅤ | B2W modulating | ㅤ | ㅤ |
Alignment | B2WC take off (viable)
vs
K take off (viable)
K take off (impossible) | aim for 3s
for the impossible, try:
1 - stack the shoulders in K
2 - open the shoulders | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | B2W or C2W K → C OFF wall | start far from wall
slow and small movements | ㅤ |
FS | 1-2 second catching game / Frozen → max holds | 👀 was it finger-driven or shoulder-driven | ㅤ |
Timber recovery | B2W 2-3 second ping - pong x 1-2 → timber → timber recovery | 5 | ㅤ |
ㅤ | planched elevators | 5 | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
Meta-concepts
identical kickups
macro-corrections
recommended time
30 minutes x 3
Micro-corrections (0-5 seconds) → Macro-corrections (5-10s) → Quality (10s+)
Do these in your time (you can take a few weeks to digest it, each video replaces a full training session).
→ breaking zone
→ 1st stacks
FS Point Game
US = 0
OS + bail with no pause = 1 point
OS + freezing and back to floor = 2 points
OS + 1 push + relax + bailing = 3 points
OS + 1 push + 1 relax + 2nd push and back to the floor = 5 points
OS + 1 push + 1 relax + 2nd push + 2nd relax + bail = 8 points
→ OS (+freezing) FS or balancing distance
→ micro and macro corrections for longer and longer at wall
→ falling towers
timber classes
Drills about holding as much as long as possible = anything goes
🔬 Drills that are about honing each part of the handstands → fingers only, OS alignment by default
Cycle 2
Green | Drill | Volume | Cue |
🎯 consistency OS FS, micro-corrections, macro-corrections | ㅤ | ㅤ | ㅤ |
Awareness | ㅤ | ㅤ | |
Kick-up |
B2W soft kick-ups (warm-up)
B2W Frozen kick-ups
|
2 reps x 3 sets
2 reps x 3 sets | Longer and longer freezes @ balancing distance |
Fear | 5 HR | keep in mind the circuit if you start US | |
ㅤ | FS: floats | for time | ㅤ |
Balance - see video instead | B2W max holds | 5 | ㅤ |
ㅤ | C2W max holds | 5 | ㅤ |
ㅤ | FS: floats | ㅤ | ㅤ |
Macro-corrections |
B2W planche
- being able to stop the fall = 1 point
- being able to stop the fall and come back to the wall = 2 points
- being able to do all that while freezing before reaching the wall = 5 points | 10 | ㅤ |
Cycle 1
Level 5 | Drill | Volume | Cue |
🎯 Confidence C2W,
Confidence FS,
ping pongs B2W,
identical and soft kick-ups | ㅤ | ㅤ | ㅤ |
1st week may: | ㅤ | ㅤ | |
2nd week may : | ㅤ | ㅤ | |
Body awareness | Isolation: the three levers of lightness, prioritising pelvis and legs | 3 sets of pelvis, 3 sets of legs | if time |
Kick-up | B2W Identical kick-ups (warm-up)
B2W soft kick-ups (warm-up)
B2W Frozen kick-ups
| 2 reps x 3 sets
2 reps x 3-5 sets | ㅤ |
Fear |
B2W Bailing circuit
→ FS / balancing distances | ㅤ | ㅤ |
Alignment |
C2W V-shape Hold as light as possible → with as much stillness as possible → Bail | 3 x 20 seconds, adding 1-5 seconds to the total every week. Time yourself 🙂 | As you set yourself up:
- mind the shoulder - hand alignment
- bring back leg farther from wall and feel the support foot getting lighter |
ㅤ | ㅤ | ㅤ |
Walk your way through level 4, at your own pace.
Send me consistency rate when prompted. Then level 5 will be unlocked and we tweak your program there.
Metrics
Kick-up consistency
Consistency FS
Avg Hold wall
Avg Hold FS
Max Hold FS