Handstand Academy - Start Here

📝 What to train this week?

Group Programs

Yellow - commitment	Drill	Volume	Cue
Body awareness	ㅤ	ㅤ	ㅤ
Kick-up	Kick up lasagna	8 - 12 per layer	Pick 1-2 layers per session, and zoom on the ones that are the hardest to you
ㅤ	B2W bail	5 - 10	can be combined with previous drill
ㅤ	Frozen kick-ups	8 - 12	try to improve the ratio of frozen kick-ups this month. Can be followed by a B2W bail at balancing distance
Alignment	Skating C2W	3 - 5	the relevant drills
Balance	Double push B2W	5	ㅤ
ㅤ	B2W or C2W max hold OFF	3	ㅤ
Conditioning	C2W hold ON	3 x your max	Try to add 3 - 5 seconds to your max within this month
ㅤ	cartwheeling C2W	ㅤ	ㅤ
ㅤ	Elbow macro-corrections or Elevator continuum	ㅤ	ㅤ

Green - Duration	Drill	Volume	Cue
Commitment	C2W take off to bail or Corridor take-off + hold or falling tower	5+	ㅤ
FS	ㅤ	ㅤ	ㅤ
Kick-up	Apex kick-ups or No finger frozen kick-ups	5 - 10	ㅤ
Micro-corrections	B2W max hold with only fingers	3	ㅤ
ㅤ	C2W max holds with only fingers	3	ㅤ
ㅤ	B2W Heel dominant holds	4-5	ㅤ
Macro-corrections	Elbow correction: directional version (landing is allowed) or transitional version 🌶️ (landing isn’t allowed) or Forced turbulence	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ

Blue - Pikes	Drill	Volume	cue
Kick-up	soft kick-up in pike or pike tapas B2W, no finger	5 x 1	ㅤ
ㅤ	frozen kick-ups in pike or pikes	5 x 1	ㅤ
Commitment	C2W Piked take off and bail	5	ㅤ
Balance	B2W pike hold or b2w sprinkle the pike	5	ㅤ
ㅤ	Bent elbow max hold (in pike for xtra 🌶️)	max x 3	ㅤ
Resilience	Forced turbulence (in default or pike)	3	ㅤ
Sculpting	Max compression B2W or FS	15s x 5	ㅤ

Purple - Shape shifting	Drill	Volume	Cue
Static	Straight Tuck	5 sets of 20 - 40 seconds	ㅤ
Shape shifts	ㅤ	ㅤ	ㅤ
ㅤ	Pike ↔ straight or V shape single trip or round trip	5	Work on Alphabet to refine your control and iron out the weaker links
Gaze shift (if relevant)	B2W 10-15s head in or b2W 10s head up	3 - 5	ㅤ
ㅤ	B2W transition normal gaze to head in (off wall) 🌶️	5	ㅤ
ㅤ	12.30-1pm drill head up	have fun	ㅤ

Brown - Press	ㅤ	ㅤ
Static	gaze shift to gaze up straight kicking up straight into head up	5
ㅤ	Hollow Back tuck or straddle, B2W or FS hold	5
Shape shift	Leaning straddle to feet together Leaning tuck to straight	ㅤ
Side bending	Side lean straddle to tuck Side bent tuck	ㅤ

Personal programs

Abha

Coach’s notes: elbow elevator from bent to supple, sticking it

Alicia

Coach’s notes b2w take off, silence, create chaos and recover

flamingo kickup

timber planche recovery / cauterisation

Anita

Coach’s notes flamingo kikup / alignment

Ayla

Erin

Dorota

Coach’s notes

finger pushing patterns: feathering the brakes and modulating I shape (b2w and Fs) for heel -dominant hold V shape still has the priority V + half W 5 second hold C2W

V → half W C2W off wall