How to Aerial — Learn Martial Arts & Gymnastics Acrobatics

This lecture teaches the Star Jump. It is a great exercise for the beginning of your warm up. The aim is to get moving, to get the blood circulating through your muscles, to prepare the joints and to  increase your body temperature.

In this lecture you learn the Shoulder Circles. This is a specific exercise for the shoulders and prepares this complex joint for training. Start slowly with the rotation and increase intensity step by step.

This lecture teaches you the Arm Circles. Basically it is a similar exercise like the shoulder circles but you involve your arms more into the motion. The aim is still warming up the shoulder joints together with actively moving the arms.

In this lecture you learn how to do the Body Circles. This is a very dynamic exercise which warms up and loosens your whole body. I find it a great exercise to really feel the whole body and the connection of legs, arms and torso. Do a few rounds very smoothly and with low intensity.

This lecture teaches you the Hip Circles and if you are already good at dancing this exercise will be very familiar to you. The aim is to warm up and loosen your hip area. Do it smoothly and in a controlled way.

In this lecture you learn how to do the Side Bend. This is a great exercise to loosen and stretch the side of your body. Especially in Cartwheel and Aerial movements one should do this exercises because the sides are working a lot here. Alternate between sides and do a few reps.

In this lecture you learn about the Leg Circles. This exercise targets the hips with their surrounding musculature. It is a really useful exercises and especially rewarding for any sports where the legs need to go high like martial arts and gymnastics. Do a few repetitions in a smooth and easy manner.

In this lecture you learn how to Down Dog. Recently I got into this exercise and I really fell in love with it. It helps to build up a base level of body tension and activates your core and whole body. At the same time it also stretches and mobilises and therefore prepares really well for acrobatic movements. Do a few repetitions so that you feel comfortable.

In this final lecture of the warm up section you learn how to Cossack Squat. A true classic and one of my all time favourites. This exercise is just a must do in warm up for martial arts and gymnastics. I strengthens and stretches your legs and hips at the same time. Do a few light reps so that you feel comfortable and then you are done with your warm up.

In this lecture you learn how to do an Outside Crescent Kick. Whereas it is a kick itself I merely use this type of kick as a warm up and conditioning exercise. It is really great to increase your flexibility and mobility while also becoming stronger. And it tests your coordination as well since you have to balance on one foot the whole time. Do up to ten repetitions of it on both sides.

In this lecture, you will learn how to perform the Inside Crescent Kick. This kick is the opposite of the Outside Crescent Kick and may be a bit more challenging. However, it offers the same great benefits, conditioning your body effectively for kicking motions. Aim for up to ten repetitions on both sides.

In this lecture, you’ll learn various Cartwheel Variations. The Cartwheel is a key prerequisite for the Aerial, so practicing different variations will greatly help you achieve the Aerial. These movements will also get your body used to the Cartwheel, specifically preparing you for it. Have fun while practicing!

If you’re not yet able to do a Cartwheel, feel free to skip ahead to the next lesson and learn the Cartwheel first.

The Cartwheel is a key building block for the Aerial. It’s crucial to feel comfortable and confident with Cartwheels and their variations before moving on.

If you’re new to Cartwheels or just need a quick refresher, this tutorial will guide you through everything you need to know.

Step 1 – The “Ballet Step”

Your journey to mastering the Aerial starts here! This first step introduces you to the essential movement pattern - lowering your upper body while lifting your back leg. These two motions are the foundation of the Aerial, and the Ballet Step allows you to practice them effortlessly. This simple yet crucial drill builds coordination, balance, and body awareness, setting you up for smooth progress. Let’s get started!

Step 2 – Kick & Jump

Now it’s time to add some power! In this step, we introduce more dynamism by incorporating a jump. Since the Aerial requires you to lift off the ground, you’ll learn exactly when to jump with your supporting leg and how to land safely. This drill improves your timing, coordination, and confidence—bringing you one step closer to your Aerial. It’s a bit more challenging, but you’ve got this!

Step 3 – Add Momentum

Now that you’re comfortable with Steps 1 and 2, it’s time to take things up a notch! In this step, we gradually introduce more momentum to the movement. At first, it might feel a bit intimidating, but trust the process—once you get used to it, everything will feel smoother and more effortless. Adding momentum helps you generate more extension, making your Aerial look higher, cleaner, and more controlled. Let’s go!

Step 4 – Perfect the Timing & Master the Aerial

This is it—the final step to mastering your Aerial! Here, we refine two key details that will take your technique to the next level. First, we focus on kicking the rear leg even higher, reinforcing the essential cartwheel shape that gives your Aerial a clean and dynamic look. Second, we work on pulling the arms back midair, generating extra momentum for more airtime, height, and extension. Nail these details, and your Aerial will be powerful, controlled, and effortless. Let’s make it happen!

This slow-motion clip captures the Aerial from the front, allowing you to analyze every detail of the movement. Seeing the technique at a reduced speed helps you understand key elements like takeoff, leg positioning, and body alignment—details that are often hard to catch in real time. Pay close attention to the motion flow, and use this breakdown to refine your own execution. Enjoy the deep dive into precision!

Aerial example in slow-motion captured from behind. The aim of this lecture to help you understand whats going on in details. Often the details are very important as well and it is difficult to spot them when done in real speed. So I am certain that this slow mo clip can help a lot. Have fun!

In this lecture, you’ll observe the Aerial from the left side in slow motion. This perspective allows you to focus on the finer details that might be difficult to catch at regular speed. Understanding these nuances is crucial for perfecting your technique, and I’m confident this slow-mo clip will give you a clearer view. Enjoy the process!

In this lecture, you’ll watch the Aerial from the right side in slow motion. This angle highlights important details that may be hard to notice at full speed. By breaking down the movement step-by-step, you’ll gain a deeper understanding of the technique. I’m sure this slow-mo clip will be a valuable tool in refining your Aerial. Enjoy!

This might be the end of the course but just the beginning of your new journey!