Flips & Kicks — Intermediate Guide Martial Arts & Gymnastics

In this intro lecture you get a little background about warming up in general and "why" it is so important. You will know exactly what the benefits of a good warm up are and it will not take long until warming up from head to toes feels like the most natural thing in the world!

This lecture shows a warm up routine which covers the whole body from head to toes. It is a full length routine and I recommend you to follow along the routine a few times until you know how it works. I recommend you whenever possible use at least 10 minutes to warm up your body correctly. This warm up routine contains quite a lot of exercises and you don`t need to do all of them each time. In fact I myself change and mix up different exercises each time. Feel free to pick the one`s you like but always make sure that you`ve got one or two exercises per body part so that you cover the whole body.

Warming up and conditioning the body is one of the most central things in my coaching. It helps so much in feeling better in general and just being in good shape. And when it comes to such complex movement like in acrobatics it is even more important to keep a good health and a strong body.

In this lecture you will encounter a quick but intense Kick Warm Up Sequence. It is a follow along routine, 2 - 3 minutes in duration and quite intense. It covers the three foundational kicks Outside Crescent, Inside Crescent and Rising Kick. It is a great sequence to transition from the warm up into the main training part since it is still for warming up purposes but focuses already towards more martial arts specific movements. I recommend that you do this routine after the regular whole body warm up. Also a great way is to integrate this sequence into your strength training or any workout you do. Have fun!

This is a quick introduction lecture with basic knowledge about the Swipe. After this lecture you have an idea of this trick, what it looks like and how you can achieve this skill. Finally you are ready for learning the move by using the following progressions.

In this lecture you can study the Swipe in slow motion from all four different angles. This helps you to spot details which are very subtle and sometimes easily overlooked in the progression steps. I recommend you to revisit this lecture often because it will help you a lot in memorising the motion. Have fun!

In the first step you learn the correct starting position and the basic motion. This step is not too difficult and yet important for the understanding of this trick. It also helps you to condition your body so that you will be ready to take on the next steps.

The second lecture focuses on the legs and hip. You will have to keep them as high up as possible and you learn how to control the motion. After the lecture you should feel quite confident with the basic Swipe motion and you are able to continue to the next step.

This lecture introduces you to the setup and you learn how to add it to the basic motion of the swipe. With this you will feel that you get a lot more momentum and that the motion itself becomes much easier to do. Practice this one well - you are almost there!

In this last step you finally learn the Swipe. You will perform it in one go and only on one foot. This step shows you how to do one rep and from here you can improve the Swipe in any direction you want. Have fun and congrats on mastering this move!

Try to combine the Hook Kick, the Dropspin and the Swipe by connecting them smoothly with each other. Do each move separately and slow first and gradually add more flow until you can link them smoothly. Have fun and rock this combo!

This lecture gives you a introduction to setups in general. After this lecture you will know why setups build an essential element to any acrobatic movement.

In this theory lecture you learn about the three main setup types and how to distinguish them properly. You will be able to clearly see which part of a move is a setup and which is the core element. This will help you a lot in learning new tricks and is an essential element. Please memorise this lecture well and use the new gained knowledge right away in the following sections!

This is a quick introduction lecture with basic knowledge about the Pop 720 Kick. After this lecture you have an idea of this kick, what it looks like and how you can achieve this skill. Finally you are ready for learning the move by using the following progressions.

In this lecture you can study the Pop 720 Kick in slow motion from all four different angles. This helps you to spot details which are very subtle and sometimes easily overlooked in the progression steps. I recommend you to revisit this lecture often because it will help you a lot in memorising the motion. Have fun!

We start from the very beginning in this first step and this is the twisting motion. In a Pop 720 the rotation is an essential part and very important for a successful execution of the kick. For that we need a solid twist. After this lecture you will be familiar with twisting upright and doing a pirouette without loosing the balance.

In this second lecture you are going to combine the run-up with the twisting part. The Pop 720 Kick is usually performed with a run-up. It kinda belongs to the move and that is why we are going to implement it at a very early stage of the move. Being able to link the run-up with the upright rotation builds the foundation and enables you to later on execute the kick. Please spend enough time at this step until you get it rock solid and then move on to the next step.

In this step we are going to separate the legs. You will learn how to keep one leg up and only land with the base leg. The leg you keep up is later on going to be your kicking leg. This step prepares you mainly for the kicking portion and the difficulty lies in still keeping the balance even though you keep one leg up. It might feel a bit intimidating or strange in the beginning but practice it slowly and you will get used to it quickly.

In this fourth lecture you learn how to extend the chambered leg. The goal of this step is to extend the leg (which prepares for the kick) and still get the whole rotation done. It is not as easy to keep the balance when extending the leg but keep focusing on having a straight and compact body and you will get the right timing soon. After completing this step you are almost there!

Finally the last step of this kick. In this step you learn how to implement an Inside Crescent or Hook Kick. The Inside Crescent is definitely the easier choice and also my favourite one. Take your time and work slowly on implementing and emphasising the kicks and create your very own stylish Pop 720 Kick. Congratulations and please let me know which one you like better - crescent or hook style!

Try to combine the Pop 720 Kick, Hook Kick and the Cartwheel by connecting them smoothly with each other. Do each move separately and slow first and gradually add more flow until you can link them smoothly. Have fun and rock this combo!

Try to combine the Pop 720 Kick, Hook Kick and the Aerial by connecting them smoothly with each other. Do each move separately and slow first and gradually add more flow until you can link them smoothly. Have fun and rock this combo!

This is a quick introduction lecture with basic knowledge about the Cheat Step / Cheat Setup. After this lecture you have an idea of this setup, what it looks like and how you can achieve this skill.

In this lecture you learn exactly which steps to take for the Cheat Setup. Slowly we add step by step until you memorise the steps and are able to execute it in one go. You work towards the take off point of the setup and after this section you can right away use this setup for the 540 Kick. Don`t worry if it isn`t perfect yet...we will practice this setup again in the 540 Kick lecture!

This is a quick introduction lecture with basic knowledge about the 540 Kick. After this lecture you have an idea of this kick, what it looks like and how you can achieve this skill. Finally you are ready for learning the move by using the following progressions.

In this lecture you can study the Cheat 540 Kick in slow motion from all four different angles. This helps you to spot details which are very subtle and sometimes easily overlooked in the progression steps. I recommend you to revisit this lecture often because it will help you a lot in memorising the motion. Have fun!

In the first lecture we are going to work on the foundation and this is the Tornado Kick. Without a decent Tornado Kick it is almost impossible to achieve a 540 Kick. You will repeat the Tornado a few times and you learn how to gain more height and speed for the kick. Spending enough time at this step will help you a lot in learning the next steps.

In the second step you learn how to land the Tornado Kick with both legs at the same time. In order to do this you need a lot more momentum than for a regular Tornado Kick. This momentum and the feeling you get when you land with both feet at the same time is an important building block on the road to the 540 Kick. Please spend a little time here - you will benefit from that afterwards!

In this lecture the motion is going to look similar to the 540 Kick. After feeling confident about landing two feet together you now start to separate legs and land on one leg only. This will be your kicking leg afterwards but for now the goal is to get this leg over and land on it safely. After successfully mastering this step you made it through the hardest part of the Cheat 540 Kick.

This is the last step and we are going to add the kick. You learn how to add either and Outside Crescent Kick or a Roundhouse Kick. You will notice that emphasising the kick will create a huge difference and only this will make the 540 Kick look sharp and crispy. Please try out different angles, variations and types and have fun. And congratulations on achieving this difficult but amazing kick!

Try to combine the Hook Kick, the 540 Kick and the Cartwheel by connecting them smoothly with each other. Do each move separately and slow first and gradually add more flow until you can link them smoothly. Have fun and rock this combo!

Try to combine the Hook Kick, 540 Kick and the Aerial by connecting them smoothly with each other. Do each move separately and slow first and gradually add more flow until you can link them smoothly. Have fun and rock this combo!