DATSUZOKU: A Cirque Story
Aurora Theatre; December 2022
AUDITIONS:
Sunday, August 13th
Ages 13-&-Under: 12:30-2:00pm
Ages 14-&-Over: 4:00-5:30pm
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Akrosphere: Aerial Conditioning at Home
A note from Jen, “Head Monkey Wrangler” of Akrosphere Aerial & Circus Arts:
Aerial conditioning at home! You asked for it, you got it!
Arms:
- Pull-ups!!!!!!! First of all, pull-ups are kind of the almighty exercise in the world of aerial arts. However, if you don’t have a pull-up bar, simply find a playground!
- Shoulder shrugs. Similarly, these can be done at home or at the nearest playground. These are important for maintaining strength in the lat muscles. As a matter of fact, these are the muscles we use to climb, invert, and hang with good technique to protect our sacred shoulders.
- Monkey bars. (Now, are you noticing a theme here?). As above, run to the nearest playground and swing and climb on the monkey bars!
- Tricep/circus pushups. Different from military pushups, because in these we keep are elbows pinned to our sides/ribs as we come down. Thus, they work the lats, which for circus folk, are more important than the pecs. Conversely, the pecs are worked in military pushups.
Abs:
- Hollow body. Generally speaking, these are everyone’s favorite…not! It’s not your favorite aerial conditioning exercise because it’s difficult! True, they’re not fun to train. However, they’re oh so important! One minute hold with PROPER technique. Although, I have to tell you that the length of time don’t mean beans if the technique ain’t right.
- Plank. All things considered, another ALMIGHTY circus exercise. Truly, planks are EVERYTHING! Do them on their hands and not their elbows. Also, technique matters, folks! Fingers spread out, hands directly under shoulders, ribs tucked in, belly button up to the ceiling but butt down, butt cheeks squeezed, ankles together, and gaze about 12″ past the hands. In this case, hold for about a minute.
- Consequently, we have plank variations for when they become “easy”:
- First, plank with the hands gripping tennis balls instead of the ground. Specifically, this will help with shoulder stability. (Hello, Cyr wheel students!).
- Second, side plank on one hand. Likewise, this also helps with shoulder stability AND works the oblique muscles. Bonus!
- Third, shoulder taps: while in plank, tap the opposite shoulder with your hand and then switch (ie. right hand to left shoulder and then left hand to right shoulder), 20 times, trying not to sway from side to side.
- Tuck, pike, straddle ups. Now, these must be done in a hollow body. Firstly, start in hollow body and do a tuck up. Then return to hollow body. Next, do a pike up (aka a V-up) and return to hollow body. Lastly, do a straddle up and return to hollow body. Wash, rinse, repeat.
To sum up, each of these aerial conditioning exercises will help you tremendously.