How to Do an Aerial: Mastering the Skill with 5 Simple Steps, Stretches, and Advanced Techniques

Introduction

If you’re a gymnast or a dancer, you’re likely familiar with the term “aerial.” It’s a move where you jump into the air and perform a complete 360-degree turn, landing back on your feet. While it may look effortless when performed by professionals, it takes a lot of skill, strength, and coordination to master this move. In this article, we’ll take a look at the steps, stretches, and techniques you need to learn how to do an aerial.

5 Simple Steps to Learn How to Do an Aerial

Before we begin, it’s important to understand that learning how to do an aerial requires dedication and hard work. Here are five simple steps to help you master the skill:

1. Develop necessary strength and flexibility: To perform an aerial, you need strong leg muscles and a flexible spine. Add exercises like squats, lunges, and core work to your routine, and stretch your hamstrings, back, and hip flexors daily.
2. Practice the basic blocking technique: The blocking technique is the action of pushing your foot into the ground to create the momentum needed to lift off into the air. Practice this move in a stationary position until you feel comfortable with it.
3. Move onto the hop: Once you feel confident with the blocking technique, move onto the hop. This involves jumping off one foot into the air while bringing the opposite knee towards your chest.
4. Add in the 360-degree turn: Once you’ve mastered the hop, add in the 360-degree turn. Focus on keeping your arms straight and your core tight while you turn in the air.
5. Land softly and finish the move: The key to landing an aerial is to do so softly, bending your knees to absorb the impact. Finish the move by extending your arms up above your head and standing up tall.

It’s important to note that mastering each step will take time, so don’t get discouraged if you don’t see progress right away.

The Psychology of Performing an Aerial

While building the necessary physical strength and coordination is essential in learning how to do an aerial, the mental aspect of performing this move cannot be overlooked. Here are a few techniques for overcoming fear and pressure:

• Visualize success: Take time to visualize yourself successfully performing the aerial before attempting it. This will help build confidence and prepare you mentally.
• Focus on the process: Instead of worrying about the end result, concentrate on each step of the move as you practice. This will help you build confidence and master each detail.
• Practice breathing exercises: Controlled breathing is important in calming nerves. Practice deep breathing exercises before attempting the aerial.

A Beginner’s Guide to Aerials

If you’re new to aerials, it’s important to understand the terminology and movements associated with this skill. Here are a few tips to get started:

• Blocking: The action of pushing your foot into the ground to generate momentum.
• Hop: The first part of the aerial where you jump into the air off one foot.
• 360-degree turn: The second part of the aerial where you turn your body in the air.
• Landing: The final stage of the aerial where you land softly and finish the move.
• Start small: Don’t attempt the aerial right away. Instead, start with a hop or a tuck jump and work your way up to the aerial.

5 Common Mistakes People Make When Learning How to Do an Aerial

Learning how to do an aerial can be challenging, and it’s normal to make mistakes along the way. Here are a few common pitfalls to watch out for:

• Not practicing enough: Consistent practice is key in learning how to do an aerial.
• Trying to skip steps: Skipping steps in the progression can lead to injury and hinder progress.
• Not using enough power: Forgetting to use enough power in the blocking technique can make it difficult to lift off into the air.
• Losing focus: Losing focus during the move can lead to incomplete rotations or bad landings.
• Not landing softly: Failing to land softly can lead to injury and negatively impact progress.

By recognizing these common mistakes, you can avoid them and stay on track to mastering the aerial.

8 Stretches to Help You Master Your Aerial

Stretching is an essential component in building the strength and flexibility needed to master an aerial. Incorporate these eight stretches into your routine:

1. Hamstring Stretch: Sit with your legs straight out in front of you and reach towards your toes. Hold for 30 seconds on each side.
2. Quad Stretch: Stand with your feet shoulder-width apart and bend one knee, bringing your heel towards your buttocks. Hold for 30 seconds on each side.
3. Butterfly Stretch: Sit on the floor with your feet together and your knees bent. Hold your feet with your hands and gently press your knees towards the floor. Hold for 30 seconds.
4. Child’s Pose: Kneel on the ground and sit back on your heels, reaching your arms forward. Hold for 30 seconds.
5. Downward Dog: Stand with your feet shoulder-width apart and bend forward, placing your hands on the ground. Walk your hands forward until your body forms an upside-down V shape. Hold for 30 seconds.
6. Pigeon Pose: Sit on the ground with one leg extended behind you and the other leg bent in front of you. Lean forward and hold for 30 seconds on each side.
7. Seated Twist: Sit on the ground with your legs extended in front of you. Bend one knee and place your opposite elbow on the outside of your bent knee. Hold for 30 seconds on each side.
8. Bridge Pose: Lie on your back with your knees bent and feet on the ground. Press your hips up towards the ceiling and hold for 30 seconds.

Advanced Aerial Techniques: Taking Your Skills to the Next Level

Once you’ve mastered the basic aerial, you may be ready to move onto more advanced techniques. Here are a few tips for taking your skills to the next level:

• Work on variations: Add small twists or changes in arm positioning to add variation to your aerials.
• Go for height: Work on generating more power in the blocking technique to get higher lift-off.
• Incorporate combos: Combining aerials with other moves can add an extra element of difficulty.
• Know your limits: It’s important to recognize your limits and not attempt moves that are too advanced for your skill level.

Remember, taking your skills to the next level takes patience and practice, so don’t get discouraged if progress seems slow.

Conclusion

Learning how to do an aerial is a process that takes time and dedication. By breaking down the skill into simple steps, focusing on mental preparation, and incorporating stretching and advanced techniques, you can master the move and take your gymnastics or dance skills to the next level.