Tricking Tutorials

Welcome to Tricks Tutorials.com! You're currently viewing the index page containing the brunt of our tricking tutorial articles and walkthroughs. Tricking is best described as an aesthetic blend of flips, twists, and kicks. This website contains free information pertaining to the understanding and practice of tricking.

First time visitors: Go to our video section and download the latest video samplers. This will give you an idea of what tricking involves. If you would like to try some of these techniques, I recommend first reading the disclaimer; There is a real risk involved in the practice of tricking that you need to be aware of. Also, you might want to check out our online community sometime. It's a great place to ask questions, answer questions, or discuss tricking with tons of other people. Registration is free.

Supplementary features

Tricking FAQ: You got stupid questions, I got stupid answers.

Related websites: A guide to other tricking websites on the internet.

Below is our collection of tricking tutorials; With illustrated in depth walkthroughs, trouble shooting advice, and videos for individually selected moves. Also available are a number of articles that address tricking in general. Just have fun and jump in! However, if you decide to bitch and whine about me being a bad teacher, here is a separate disclaimer just for you.

ALL WRITE UPS HAVE BEEN METICULOUSLY CATEGORIZED IN A RIDICULOUS FASHION!

Shiny articles:

Less picky and much more fresh! I just wish I had included a grenade in my tricking kit.

Start the tricking - Super NOVICE tricking advice.

The injuries - Your wake up call.

Common tricking injuries - 4 common tricking injuries and what to do!

10 tips for better tricks - Improve your tricks with these fun tips.

Reminding yourself to succeed - Today I'm having a flashkick and an asshole for breakfast.

Analyzing a technique - Learn what to look for, why, and how it works.

The tricking kit #1 - The tricking kit, 1st edition!

The tricking spellbook - The acromancer's only choice.

Non-Tricking Tricks - A useful, everyday manifestation of the tricking spirit.

Glowing articles:

Glowing with value, these articles will directly impact your tricking for the better.

Chain combos - An epiphany! Inspire creative combinations for many years of tricking!

Self assessment - The ultimate diagnostic tool for perpetual progress!

Efficient tricking - A MUST READ FOR ALL TRICKSTERS!!

Universal tricking tactics - This _WILL_ be useful to you.

START WITH THESE 7 SKILLS:

Tornado kick - It's not actually classified as a trick it's so damn simple!

360 kick - The most basic trick there is.

540 kick - Don't bargain for this trick, it's essential. Any price will do.

Aerial - So easy, that if I had a THIRD side I could do it on it too.

Back tuck - OH MY GOD SO SCARY! Not.

Butterfly twist - Escape opponents and make it a combo meal.

Doubleleg - If you're happy and you know it doubleleg.

Bonus tricks = Skills you could learn in a day or less:

Au batido - The perfect party trick. Easy easy easy!

Masterswipe - A very rewarding, fancy, and easy trick.

Tricks that are commonly found in any convenience store:

540 crescent - Spin kick on discount! Awesome trick.

X out - X-out, like erase. You know those instant kill spells that never work? Yeah, you understand.

Three advanced aerial variations:

Axe2aerial - Step 1: Axe kick, Step 2: Aerial.

Reverse aerial - You gotta take one step backward to take one aerial forward.

Aerial switch - An attractive, aggressive modification of an aerial.

Two advanced butterfly twist variations:

Hypertwist - Land on your other leg!

Hyperswipe - It's a swipe... That's been blood doped and shot full of steroids!

Category = Why are there tutorials for these moves?

Crescent single leg - Oh for crying out loud

Flash kick - Kill stuff. Next step: Shooting a laser out of the kick like Guile in street fighter.

Start the tricking

Author: Kevin the Flying man

Published: January 2004

I had the day off of school today so I decided to write this channel that I've been itching to write. So yea, have a good read thru, I've put a fair amount of thought into it and any constructive criticism is welcome.

Yes, welcome to the wonderful world of tricking! When we start tricks we often have no idea what exactly we are getting ourselves into and most likely just stumbled upon a video or a site. So if you want to learn how to jump start your tricking career, like a bowl of sugar filled cereal starts my day, then you've come to the right place.

If you've just come from watching a tricks video you probably said to yourself I wanna be able to do that!, and yes you will be able to do it but there is a certain progression you must follow to get there. Chances are if the first trick you want to learn is a 1080 hook you're going to fail, get frustrated, and leave which would make you a stupid loser and you deserve to die! But if you want to be HARDCORE then read on.

The Essentials

Like all other martial arts tricking does have basics that you must have in order to become a well balanced trickster, but what sets tricking aside from others is that the basics are hard! Don't let this scare you off though, once you get

the 6 essential basic tricks tricking starts to get much easier. Almost all tricks are essentially just variations of the following six basic moves: 540, 360 crescent, aerial, back flip, butterfly twist, and the double leg. This has an up side and a down side. The bad thing about this is that it could take you awhile to get good at tricking and if you don't have the dedication you could end up not getting very far. The good side is that once you learn these moves all you have to do is get good at these. After that learning the more difficult moves will be fun and no where near as challenging as learning the basics for the first time. All you're doing from here is adding spins, kicks, and merging moves or taking a new approach to the move. Even the hardest moves like the snapu-swipe is just the merging of a 540 variation (sideswipe) and a butterfly twist.

Ok so you've listed what the basics are, but I still have no idea what to do! That's because you're a retard! Haha, no I'm just joking. Well it's a good thing you are joining now when TT is here because before you'd be pretty much on your own. If you want to know what these moves are and what they look like all you have to do is click around and you'll figure out what you have to do in no time. There are tutorials for 5 out of the 6 basics here and the other basic is quite simple. The only trick without a tutorial is the 360 crescent which doesn't have one because you really don't need a tutorial for it. All you do for a 360 crescent is jump off two feet, turn in the direction of your back foot, spin 180 degrees, throw out a crescent kick, finish the last 180 degrees and you're done. Some do not consider this to be a trick but you're better off learning it because it is a prerequisite for moves such as 360 gyro, 720, 720 double, and so on. So if you're trying to get into tricking learning these 6 moves should be on the top of your list.

Still can't find the tutorials? Here are the links to the tutorials:540 - http://www.trickstutorials.com/content/t_540.phpAerial - http://www.trickstutorials.com/content/t_aerial.phpDouble Leg - http://www.trickstutorials.com/content/t_doubleleg.phpBack Flip - http://www.trickstutorials.com/content/t_backflip.phpButterfly Twist - http://www.trickstutorials.com/content/t_btwist.php

Common Problems

You've read onto here, yay! That means you're not bored out of your mind reading through my tricks theory, or I've told you stuff that you already know and you still need help. So that's where I'm going to go and give more tips from my own personal experience for some possible common problems.

I've been working on trick (insert trick here) for so long, what am I doing wrong? If you've been having trouble with one particular trick the best thing to do is to study more videos and understand the technique perfectly. Figure out what he is doing that you aren't and don't just watch one video of your favorite trickster, watch a variety of videos. There are very few guidelines for the proper technique for most tricks, so someone may be using a technique that doesn't work for you and another might be using one that makes life ten times easier for you. Ask yourself questions like, Am I using my run up into the trick efficiently? (i.e. keeping your momentum) If the trick requires height ask yourself, Where does the height in this move come from and when do I need to get it? If it's a kick figure out if you're just swinging your leg through or if you're actually kicking. For instance, if that kick was to take someone's head off would you or would they laugh in your face. Don't forget to play around with it either, try something new and it might give you that extra edge to land it.

I'm scared and I don't want to break my neck, what do I do? This is the most common problem with getting a back flip and the easiest way to solve this problem is to get a spotter or even better, go to an open gym and have the gymnastics coach spot you. I don't have either, what do I do now? Wow, you're just full of questions aren't you? Anyway, that's no excuse! Regardless of the fact of how easy it is to get someone to spot you I can still understand your problem but you don't need a back flip to trick! My best advice would be to work on everything else you're not scared to do. There are countless amounts of kicks that you can get before you get a back flip, I know that's what I did. There is nothing scary about a 540 or a 720 and they actually take much more work to learn than a back flip does, so you might as well start now. While doing so look for an open gym. If you look hard enough you'll probably find one eventually. If you still can't, you'll end up with some decent kick tricks and you can try to get a friend of yours into tricking as well, and then he/she can spot you. Problem solved!

I've been tricking for so long and I only have one or two of the basics and I am losing motivation..... What do I do to get it back? As I said before, the basics of tricks are hard compared to the basics for any other martial art, so it may take you awhile to get them; If you don't have the patience you might give up before you do. The best way to avoid this is to try other 'non-trick' tricks. These are the tricks that some people don't classify as tricks but are still seen often in the tricking world. Don't let other people discourage you to try them, work on all the random moves like the au batido (l-kick), kip ups, front handsprings, and all that good stuff. Yes people may rag on you for it but remember, average people are easily impressed so it may come in handy and the joy of getting a new move may aid in your motivation. Just don't forget about the other tricks while getting caught up in doing these simple moves all your life because you'll eventually run out and just look stupid. The point is not to work on these really, it's just something you do while you're trying to get harder tricks and to keep you from getting too frustrated in the process.

Important Tips and Facts

There are a couple things that I have kept in mind that I believe have helped me progress well at tricks.

The first is to try everything! Just because a trick is hard for someone it does not mean it will be for you; Similarly a trick that's easy for someone else may be hard for you. The only way to know if it is easy for you or not is to try it! *duh* Then if there's a trick that you want but have lots of problems with, just keep at it because you won't be getting any closer by not trying. Oh, and don't forget to call that move the devil, that works well too sometimes.

One thing that you should strive for while learning various tricks is increasing your body awareness. Body awareness is being able to feel where your body is when you are doing something. Being able to feel what it is like when you are going backwards will make going backwards much easier the next time, so the better a feel you get for your moves the better the chance you will keep it. There are lots of tricks that are hard to get a feel for, so the better you are at knowing your body the easier things will be.

My final point is to find other tricksters and help them! Can't find any tricksters? Then make them! Send videos to your friends and get them as hyped about it as you are. Sure going out to the park all alone to try new tricks is cool for a couple times, but eventually you will get bored. If you have a group of people they can get you pumped. This also relates to the point about other people being better at certain tricks. They might be able to learn something faster then you and then you can learn off them. Going onto the point about helping them, do not hold back! Not helping your tricking partners get better is as stupid as sticking a fork in your eye. (mind you sticking a fork in your eye is pretty stupid) Mindsets like Ohhh I want to be the best so I won't help them won't get you anywhere! You should try to help them as much as possible, and the closer in skill they get to you the better. It will put the pressure on yourself to get better so that you will have to get tricks that they do not have. You should be constantly improving anyway, so you shouldn't be worried about stupid stuff like this right?

What now?

So you've read through the whole channel which means you must really want to trick or you have a lot of time on your hands. So what do you do now? Well the only thing missing here is you tricking! All this time spent reading this channel has been lost tricking time! So go out and land those 6 basics, find a group of friends to trick with, and when you're not doing either think about the next trick you want to get or watch videos and learn more about it. SO WHAT ARE YOU WAITING FOR? GO OFF AND TRICK!

The injuries: Your wake up call

Author: Jujimufu

Published: Spring 2004

Injuries are exciting! You never expected that did you? I've had my share of injuries, a list that could nearly exceed my tricking arsenal: Embarrassing. The truth is each time I injure myself I learn something new; With this new knowledge I am able to handle each future injury better than the previous ones. So if we do a little math *thinking to myself*, I should be dead! Oh wait... Heh! We'll start by going over the types of injuries we will be discussing in this channel.

Types of tricking injuries:

There are hundreds of different injuries and sub-categories of injuries you can sustain through tricking. Bruises, scrapes, sprains, breaks, tears, burns, and blasts to name a few. For the sake of my sanity and yours we're going to subdivide it into two categories: Serious and not serious. We will be covering serious injuries of two categories: Trauma induced and chronically developed injuries.

Trauma would be tearing your knee ligaments on a sideswipe crash (Ouch - Chris Devera!). Chronically developed problems start small and creep up on you. An example might be a slight annoyance in your ankle which overtime develops into a crushing pain. If you ignore these small pains for too long they can develop into major problems.

Managing injuries:

You must take up one of two positions when managing injuries: Prevention or recovery. So you can have one of two statuses: Injured or not injured. In this article I'll be explaining to you what goes into preventing an injury and the process of recovery.

Part 1: Prevention

Preventing an injury is realistically more difficult than recovering from one. If you prevent an injury you will never have to recover! That's hard science right there.

Tricking is gambling:

Preventing a tricking injury is like gambling. There is always a level of risk but that level can vary depending on what you are preparing to chance. This level of risk isn't directly related to a single choice, it's jointly related between a combination of circumstances. To better explain what I mean: The fact that you broke your shin isn't only related to the fact you crashed a backflip. It's also related to the fact you did it off the balcony of dude's third story apartment into a cluster of rosebush's on a rainy evening. Hell you weren't even attempting a backflip, you were pushed off!

This whole situation could have been avoided by one action, not showing up to a party as an uninvited guest. In whole a tricking injury can be avoided simply by not tricking. So the simple conclusion that everybody already realizes comes to draw : Tricking injuries are self inflicted. So we call this game acrobatic gambling. The payoff is acrobatic beauty, the risk is... ummm... Not acrobatic beauty.

Just as gambling with money the stakes become greater as you progress. A trickster with a larger arsenal risks more than a trickster who is only capable of a couple moves. Yet their is something to say about the chance of risk. Once you learn the basics, you move onto the more advanced moves which are only variations of the more basics tricks. The stakes rise, but the risk can be kept under control if you apply common sense and maybe eat lots of honey.

So how do we prevent tricking injuries?

I wish it was that simple. Unfortunately this question is too vague and nothing can completely prevent an injury from tricking unless you quit tricking. A better question is -

How do we increase the chance of preventing a tricking injury?"

OR

How do we reduce the risks involved in tricking?

First, we'll discuss how to prevent a chronically developed injury. These are the easiest to prevent, all you have to do is listen to your body and give it a rest. I've mentioned previously in this article about a hip flexor irritation which developed into a major problem. For myself, this happened February 2004. I first noticed it as a click in my hip. As time progressed it became a louder and more noticeable click. Finally, it became a painful click, then just a hideous pain. I couldn't do any kicking tricks! I cycled between the five stages of adjustment to an injury several times before I finally made a decision, no tricking for the entire month of February! At the end of the month I felt a bit rusty but started seeing drastic improvement at the end of the first week. This all could have been prevented if I had listened to my body sooner. I might have only needed two weeks off instead of the entire month if I hadn't let it turn into something nasty. So the answer for chronically developed injuries is: Don't deny the pain exists and stop early before it becomes much worse.

Now I'm going to list some methods to exercise that will help you prevent trauma related injuries. Most trauma related injuries occur when working on new techniques or when a freak accident occurs. I would not consider trying an aerial off your roof a freak accident though, that's your on stupidity if you break yourself through something of that nature.

Convert your frustration into excitement: This can be difficult but it is essential. This isn't only rooted when preventing injuries, this should be held as a common law during the time you spend tricking. You must fuel your techniques with happiness and excitement for success.

Be flexible: I'm not only referring to your body, I'm referring to your mind as well. This might sound strange but adding variety into your tricking session is a good way to prevent injuries. Variety can make any situation interesting; The more interesting the session the more excited you get, and the more excited you get the happier you get. So voila! We mentioned turning frustration into excitement, this is one way to do it! Also keep your body flexible by warming up properly and cooling down after training (Of course!).

Listen to your body: You're a truly a moron. You must trust what your body and what you feel over your thought processes. YOU do not know what's best for you. So, YOU must listen from within. You might want a fulltwisting backflip, but unless you want to try it you won't get it right. This is important -

Don't try a new trick because you want it.Try a new trick because you want to try it.

Read tutorials and analyze the trick: The more you know about the technique and the more familiar you are with it the less the risk. Don't just know the technique, feel it! Imagine yourself going through it. This will help you familiarize yourself with it so that when you attempt the trick you aren't having to think about it, you will be feeling it. Bruce Lee: Don't think, feeeeeeeeel!

Trick in safer conditions: Concrete is unforgiving, attempting new tricks on concrete is idiocy. Although concrete is novelty and toughens you up pretty good, it's a no zone for learning new moves. It's safer to learn new tricks on grass or in a gymnastics facility. It's also safer to trick with a friend or with someone who has some experience to keep an eye on you.

Rest and respite: Without adequate rest you'll probably have problems! This is going to be simple to explain: When you're tired you get frustrated more easily. The more frustrated you get the more you force your tricks and the greater the risk becomes. The end.

You can't stop what you can't see coming. I'm talking about keeping your mind and eyes both open. Listen to your body, it'll tell you what you really need to do. Tricking is meant to be fun, it's a creativity outlet. You will improve in tricking only when you fuel your techniques with happiness and excitement. This applies to all realms and aspects regarding tricking, especially when learning a new move.

Chance: The possibility of a particular outcome in an uncertain situation.

All chance, direction, which thou canst not see;Alexander Pope

If you don't risk anything, you risk even more.Erica Jong

It's choice - not chance - that determines your destiny.Jean Nidetch

Prepare yourself so you can make each chance worth taking. If you fall, would you say that the chance wasn't worth taking?

Part 2: Recovery

The recovery process of an injury is a re-evaluation period for your training. Something went wrong and now you have two courses of action: Either prolong the injury and make it worse or heal. There are five stages of adjustment to an injury, which are common to everyone who experiences a loss.

The 5 stages of adjustment:

Stage 1 : Denial

Nothing, nothing is wrong with me. It's not that bad. - The first stage does not last long. Either the trickster was right in their assumption and heals up overnight, forgetting all about the injury; Or, they progress to stage two.

Stage 2 : Anger

When reality hits as a result of the inability to trick without experiencing intense pain they enter stage two. Why me? DAMN IT! FUCKING SHIT! ARGHHHH This often leads to panic, making the pain worse. This stage is the most dangerous. It is here that a trickster, through frustration and panic, might try to force through the pain. Each time they force an attempt at it they'll be making it more severe.

Stage 3 : Bargaining

Following anger, a sense of false hope arises within the trickster. They bargain with promises that might resemble When I recover, I'll never ________ in hopes that the pain will subside. This pleading does prove futile and we progress to stage four.

Stage 4 : Depression

Upon entering of stage four the trickster realizes nothing can be done and they withdraw or focus on self-pity. In a position of unhappiness, the trickster might try to break the melancholy by alternating back and forth among the first four stages. Before true healing occurs the trickster has to rise to stage five - acceptance.

Stage 5 : Acceptance

The last stage of adjustment regarding injuries, healing! This is the final stage when the athlete accepts the reality of their loss and starts recovering. I'm injured, but I've got to get on with my life. Besides, I could use the rest. It is here that the trickster will act more responsibly with their pain and true healing occurs.

Recovery mode:

The condition of restoration! When you accept the fact you have sustained an injury you will also accept the opportunity that goes with it. Opportunity? Yes opportunity! The opportunity to relax, the opportunity to reanalyze your goals, and the opportunity to change your training schedule. You've just taken a fall and accepted the damage; Now is the time to recover and create a new strategy! We'll cover all that in coming moments, first I'd like to start with the basics of recovery:

Go see a doctor: First things first! Okay, I can't tell you if you should or shouldn't see a doctor. You'll have to ask yourself how serious the injury really is! Of all the injuries I've taken from tricking I've only seen a doctor twice. Once for the back problem that had me pinned to the floor in pain and once for the ankle injury that had me by the ballz for two months. A doctor can diagnose and help treat an injury; Also, a doctor can save you a lot of trouble and wasted time.

Laughter: Research has shown that laughter and positive emotions cause the brain to secrete endorphins that relieve both pain and tension. So focus on the positive opportunities that come with the injury. Also, don't forget to play Castlevania, one of the greatest game series of all time.

Speak your mind fool!: Talk to those who have had similar experiences. Support from others can help you relax and give you a broader perspective. Go to this website's forum and start talking to people, if you're registered send me a private message and I'll talk to you about the injury.

Visualize: Visualization reduces the fears and anxieties of being injured, which are associated with restricted blood circulation to an injured area causing delayed healing. By relaxing (yielding to the pain) and visualizing yourself in a state of health you will be decreasing stress. When things fall into place powerful messages will flow through the nervous system stimulating the body into a state of healing. Visualization is also a good technique for preventing an injury.

A change in your training:

The injury is your wake up call! It's a cry for attention. No matter what caused the accident you're going to have to alter your training. We'll cover this on a very basic level: Work around the injury. If you have a knee problem you stay

off your knee and you avoid the pain. You do not work through the pain, you work around the pain. This definitely isn't difficult to do. Most of the tricking injuries I've gotten were below the waist: Ankle, hip, and groin were common ones for me.

A common mistake many people make when they sustain injury is reducing their activity level to nothing. They become depressed and stop training. This isn't accepting the injury at all. When you accept the injury you will get on with your life, this includes your training. To stop is to die! Mature, adapt, and continue! Find ways to train around the injury!

A rebirth:

Injuries are exciting! They give us something new to do and rekindle are love for tricking! Each time I've had to sit out a long time from an injury I would come back better than before. I would feel extreme enthusiasm and love for this acrobatic art, I would begin again with a fresh feeling. Similar to the feeling you get when you jump in a pool during the coldest winter day in January... Fuck... I mean... Nevermind - Let's move on...

Tricking in seasons:

This is my favorite outlook on injuries (And burn-outs too). I see tricking in seasons - on and off - just like in other sporting activities. Most competitive athletes have both off and on seasons.

On-season: The time during which an athlete is training or competing.Off-season: The time during which an athlete is in a state of suspended or reduced activity.

Off season is a time to focus on different training strategies. It's a good time to step back and analyze your goals. Start by looking at all your weak points (Except your injury hahaha). Decide what needs work and formulate a strategy. I'll give you an example to help give you an idea what I mean:

The last injury I experienced was a hip flexor problem. I couldn't do any jumping kicks that involved a spin; Also my left ankle had buckled under a bit and any jump with an angle in it was out of the question. So I decided that tricking needed a good rest. I looked at what I could work on in the mean time. Hmmmm... My basic kicks have slacked back and my flexibility could always go for a little work. I was able to work on my basic kicks without any pain, so that's just what I did! I also kept weight lifting and stretching. I worked pretty hard in February, just not with the tricks. I was loving it, trick free! I was looking forward to tricking again but I didn't want to short change my recovery, so I waited the whole month. I saw it as an off-season from tricking. Off-season to me didn't mean reduced activity altogether, it meant reduced activity for tricking. When one month was up I started tricking again and it helped a helluva lot.

So analyze your goals, find your weak points, and work on those things around your injuries! Injuries are off season for tricking, just part of the natural cycle: Rise and fall.

Conclusion:

Whether you are injured or not the principles discussed in this article can be applied to tricking as a whole. We should be prepared before we leave anything up to chance, this will help us prevent injuries that might occur in the future. When your choice ends in injury accept the turn of events and focus on recovery. Sometimes we just need a break to re-evaluate our lives and our training, an injury is a wake up call and an opportunity to do just that. Don't see it as a set back, see it as a chance to change yourself for the better and learn. It's all part of the natural cycle of rise and fall.

Resources :Huang, C., and Lynch, J. Thinking Body, Dancing Mind. US, Canada: Bantam Books, 1992.Man, I've been injured too many times... Hahaha!

Common Tricking Injuries

Author: Boston smiles

Published: Fall 2003

Prelude:

This article is meant to educate and inform, but the author (bostonsmiles), a 23 year old physical therapy student in Boston, maintains that this list is not all-inclusive and is not meant as an end-all. If you have any questions ask your doctor. This is just made from four diagnoses that I have observed from the T/T forum. I do trick and I have personally encountered some of these injuries as well, so I know that they are common in our specific population.

1. Osgood-Schlatter disease:

Osgood-Schlatter disease is a traction apophysitis of the proximal tibial tuberosity at the insertion of the patellar tendon. It occurs particularly commonly in athletes involved in jumping sports (such as basketball and gymnastics) because jumping places great stress on the tibial tuberosity through repetitive contraction of the quadriceps muscle.

In English: Every time you jump you use your quadriceps muscles (the muscles on the front of your thighs). Muscles work by pulling on bones to move your body. The muscle pulls on the knobby thing on the front of your shin (tibial tuberosity). If you are young, around 14 years, OS is most common because that is when your bones are still forming and the growth plate on your tibia is most likely to be yanked off. Tricksters older than 17 are at less risk for this because the growth plate has already sealed and there is no longer cartilage there, but bone!

To tell if you have this condition do a squat. Does it hurt? Are you a 13-14 year old boy or 12-year-old girl? Does it hurt specifically on your tibia at that knobby thing? Does it go away when you rest? If yes to all of these questions you should talk to your doctor. If your bones grow faster than your muscles it makes your muscles tighter, so think back if you've had a growth spurt. If its red and warm over that knobby bone on your tibia then it may not be OS because redness and warmth indicates an inflammatory problem (stress fracture of the tibia or osteomyletitis).

Things to do:

Stretch it, ice it, use anti-inflammatory drugs (Aleve, Aspirin), and wear a kneepad. Remember - it resolves over time (6-18 months).

Things not to do:

Don't stop tricking or immobilize your joint. You are supposed to stretch it (remember).

2. The ACL injury:

The ACL stands for the anterior cruciate ligament. This ligament keeps your shin bone from moving forward in relation to your thigh bone.

The typical mechanism is twisting or hyperextension while the foot is planted and the knee extended. ACL injuries often are accompanied by other injuries, particularly involving the MCL and menisci - I will discuss those later.

Common ways to get an ACL injury:

Direct trauma- You play around with your friends and one tackles your shin bone from behind pushing your bone in front of your thigh. You hear a loud pop, it swells up, and you can't walk. Oh yeah and it hurts like a bitch.

Common ways to get it by tricking:

You get an ACL injury by continuing two butterfly twists without un weighting your foot enough, thus your foot is planted but you are changing direction. Or a sideswipe landed short in the same manner.

3. Meniscus Injuries:

The meniscus is the fibrocartilage between the long thigh bone and the shin bone. It helps with shock absorption and with smooth gliding of the joint. When you tear this you get locking and a loss of the smooth motion at the knee (yeah sucks doesn't it). You get it by twisting with the foot fixed - a lot like the ACL injury above. Duck waddling aggravates it (which is why I don&'t do those Russian Squat exercises).

Meniscus injuries are caused when the athlete twists the leg while bearing weight. Meniscus injuries are sometimes described as torn cartilage or a locked knee. The mechanisms for meniscus injuries are similar to those of ACL injuries, these injuries often occur together (surprise, surprise!).

No age group is more likely or less likely to get it in the trickster demographic, but in my opinion, the older you are and the more advanced tricks you pull, the more likely you are to land and twist your knee. If you get this, you may even have to get surgery; So jump high and stick your landings fiercely.

If you get this stop tricking as much and avoid pain. Use ice for your pain, see a doctor, and they will probably recommend physical therapy for strengthening the muscles around the joint to provide stability before surgery. Eventually they may need to cut up the free pieces so that it doesn't cause more damage.

4. Other injuries common for tricksters:

Ankle, hip, knee ligament sprains. If you make a mistake, are not warmed up, or are just unlucky one day you may seriously sprain any of the ligaments that hold your joints in place and limit your range of motion into certain positions. It is beyond the scope of this one article to tell you all of them. Since they usually subside in 4-6 weeks after swelling and pain; You should just ice, rest it, and go easy on the joint. Ligaments have a blood supply so they can heal. Cartilage usually is in a joint capsule so it does not have a blood supply. Without the blood supply cartilage doesn't heal. Don't worry, everybody gets hurt. If it keeps hurting and it is too painful to walk, or if you can see the ligament, then you should get medical attention; (Doh). In my experience as a trickster and a bboy I have suffered only a few mild injuries - inguinal hernia, ankle strains, a labral tear in the hip, a TFCC tear, and a cervical spine instability. The key is to not give up and to realize that you can lose the battle one day, but win the war in the end. Good luck and good tricking.

Resources

Krause, BL, Williams, JP, Catterall, A. Natural history of Osgood-Schlatter disease. J Pediatr Orthop 1990; 10:65.

Osgood, RB. Lesions of the tibial tubercle occurring during adolescence. Boston Med Surg J 1903; 148:114.

http://www.utdol.com/application/to...e=pedi_em/16025

Anderson, SJ. Lower extremity injuries in youth sports. Pediatr Clin North Am 2002; 49:627.

Iobst, CA, Stanitski, CL. Acute knee injuries. Clin Sports Med 2000; 19:621.

NCAA data and review of literature. Am J Sports Med 1995; 23:694.

Anderson, BC. Office Orthopedics for Primary Care: Diagnosis and Treatment, 2nd ed, WB Saunders Company, Philadelphia 1999.

Arendt, E, Dick, R. Knee injury patterns among men and women in collegiate basketball and soccer.

10 tips for fun tricks

Author: Jujimufu

Published: Summer 2003

Many people ask me the question How do you stay motivated? How do you keep tricking? I've always taken my drive for granted. My father is the same, it's a genetic gift that runs in the blood. Naturally I'll discover something I love and I'll never grow tired of it or let go no matter the obstacles or cost. I never do anything half-hearted. I want to learn all I can about it, talk to others who do it and do it myself to the best of my abilities. I'm able to stay on track and stay focused. I have had times in my tricking career where my interest would fade or I would get discouraged and I would question the sport altogether. It would lose it's excitement. It's not easy being along all the time, though you do get used to it after awhile. I've never given up and I don't plan too. I plan to make tricking a part of me, and me a part of tricking forever. I don't believe in encouraging people, because some people have the drive and some don't. You can't convince somebody to stick with it. However, I do believe in teaching people to have more fun while doing it, train better, and be happier. Here are 10 ways to improve your tricking experience! I found these to help me, and I hope they help you!

#1 Train with a group or partner:

Tricking with other passionate tricksters is a luxury most people don't get the chance to experience. Tricking is a hybrid sport and many people don't understand it. So it can be difficult to find a friend who will be interested in it as much as you. I'm lucky I have a friend as good as Taegashi, who shares an interest in this sport with me and has stuck with it and keeps going. However, we barely get the chance to trick together anymore as a result of our clashing side interests and schedules. I find myself alone almost all the time in the middle of some abandoned field. It does help a lot in the beginning to have a partner. Not only can a partner give you feedback regarding your techniques or encourage you, but it's also some competition. There are a lot of variables you can play off of when you trick in a group or with a partner that tricking alone just doesn't offer. So get your best friend involved or expose him/her to some videos or web sites. Maybe you and your friends can become good enough to form a recognized tricking team. If not expose your family to the world of tricks; You're going to have to explain to them eventually why you keep crashing in the backyard and hurting yourself. I remember my dad thought I was a bit loony when I was trying 540 kicks over and over again in the backyard many years ago. He thought I had no idea what I was doing until I showed him some samplers of other tricksters online. You can join a Martial arts dojo that specializes in aerial kicks. Wushu, Capoeria, Taekwondo, or anything else that requires you to perform jumping tricks and train your flexibility are great. You might even find someone with similar tricking interests as you. You can also purchase a membership to a gymnastics gym and take classes. There are plenty of options for you when finding or choosing a training partner. If you can't find a training partner there is nothing wrong with some company. Your best friend may not enjoy tricking as much as you, but I bet he/she wouldn't mind chilling with you while you trick for a little while. For example, my friend Id never had an interest to trick at all and he still enjoyed filming me during Angry Juji and he even volunteered for some parts in the end of the movie such as being chased by my car or crashing into the pool. Good times :) If all else fails you'll just follow the same path as me and spend your time tricking alone almost all the time in the middle of nowhere, which has it's own benefits. I feel that tricking alone has helped foster my own style and mindset, and has helped develop my tricking abilities and beliefs in a unique way. Also it has given me a greater sense of independent power. Less time is wasted when you aren't waiting for your partner to take a turn or for somebody to get out of your way to clear space for a trick attempt. Overall, it's great to trick with a group or a partner occasionally and it shouldn't be hard to find somebody to share the excitement with.

#2 Join the community or talk to others with similar interests online:

Nothing compares to the power of interacting with hundreds of different tricksters anytime you want. Sharing experiences, making new friends, getting feedback and assistance are all advantages of joining an online tricking community. You can even contact some of the best tricksters in the world online and have a conversation with them! It's a rush and it's free! You can join the Tricks Tutorials online community if you wish to interact with other tricksters here for free. If joining a tricking community isn't your thing you can always benefit from using the search function popular in most modern forums to search a topic or the answer to a question you have. Join a community or search through a forum for guidance, friendship, and more! For instance, the power of online tricking communities lead me to Jay Grenier. We began chatting with each other online and became friends. We both had web sites and soon he offered me a position on the elite team Furious Force! All this without ever meeting the guy in person. We stayed friends online for 2 years until finally I got the chance to visit him in his home town of Cape Cod which is 1000 + miles away from my home. All this just from the power of the internet! Amazing isn't it?

#3 Outline a plan:

I'm not sure if you (the reader of the article) is the type of person who likes to clearly outline their goals and construct a plan of action to follow but I believe everybody should try it occasionally. I know when I began tricking I'd whip out some old school notebook paper and a pencil, then I'd jot stuff down like Try b-twist wednesday, Work on aerial twist this week, Get these moves by end of summer, Trick X amount of days a week, Stretch X amount of days throughout the week. Essentially you write down your goals and you write a realistic approach to achieving the goal. If not try writing down a goal and posting it on your door as a reminder. Write something like GET A BACKFLIP OR YOU WILL DIE, or something equally cheesy. The idea is to keep track of your accomplishments and goals on a more personal level. If you can't stop thinking about landing a new move write it down and your feelings about it to get it out of your head, it's like sharing a problem with a friend who can help empty your mind! Also another way of doing this is writing down as many tricks you can think of on a sheet of paper and taking it with you when you trick. Far too often I'll get out on the tricking field and stand there with my mind drawing a blank for moves I want to try. Writing down moves you can do and moves you want to do or try is always helpful, because you will tend to forget this stuff when you actually begin to trick.

#4 Rest and respite:

I hear a lot of stories of people burning out while tricking. Let me share some magical stories with you. The first regards Logan, who the last year of his tricking career progressed enough to become one of the most widely known and discussed tricking figures known. Did you know he normally only tricked 1 day a week? Yep ^_^ All that progression with 1 day of tricking a week. This goes to show you that even one day a week to trick will harvest results! Another story regards myself. From April - May 2003 I had little to no progression. The reason was because I was tricking 6 - 7 days a week! Normally I can say each month I make new gains or progress a little bit but not those months. I remember it very clearly; I was forcing myself to trick nearly everyday of the week and it was taking a toll on me. Not only were my moves getting worse and more difficult to execute, but I was sick of it. No longer would I find myself excited while tricking, I didn't feel like doing it but I forced myself to. Meanwhile Taegashi was tricking once every 2 weeks and was getting a new move every time he tricked. Frustrating to say the least. The moral is if you ever feel that you are forcing yourself to trick you're going to lose. Not only will you not progress but it'll lose all it's fun. You only get better when it's fun. If tricking 6 days a week is fun more power to you. If you're getting burned out though take a vacation.

#5 Laugh and Smile:

The ultimate reason you trick or pursue anything in life is to be happy. If you're not happy when you trick then you're setting yourself up for failure or not listening to your inner feelings. If you aren't having any fun and you're having to force the movements then you won't progress and you will end up feeling miserable. Lighten up and laugh at yourself or you'll catch on fire. There is no secret to having fun, either you have it or you don't. So when you trick smile and laugh, because the whole point of tricking is to have fun!

#6 Be yourself and trick for yourself:

The truth is you should never trick for anybody but yourself and you should never deny your own style. Incorporate tricks into your lifestyle, don't make a lifestyle out of tricks. This is my golden rule and I would recommend you follow it. What it means is to be yourself and add tricks into your lifestyle. This involves adding a whole new level of creativity and originality into your tricks and it requires zero effort if you be yourself! A prime example of this is using music you like in a sampler you author yourself. Why would you use music everybody else is using just to fit in with the crowd? Listen to your music, wear the clothes you like, and be yourself! If someone criticizes you for doing too many flips and not enough kicks fuck them. The whole point of tricking is to have fun and it's much more fun if you be yourself and do tricks for yourself. Don't trick a certain way to please others, trick to please yourself...

#7 Add some variety in your training:

Aerial attempt / Aerial attempt / Aerial attempt / Aerial attempt / Aerial attempt / Aerial attempt / Shoot me please, SHOOT ME IN THE HEAD WITH A GUN! Backyard / Backyard / Backyard / Backyard / Backyard / Backyard / Stab me with a knife, SLICE ME OPEN AND LET ME BLEED TO DEATH PLEASE! Add some variety to your training! There are many things you can do to add that extra exciting characteristic to your tricking sessions. Change your location, try a new trick or and old trick a different way, change the time of day you trick, change what you wear or who you trick

with! Trick in your backyard, the park, a gym, outside in the road, under a bridge, in a ditch with a downhill slope, at school or work, or into a pool! I usually trick in the same two places (SCI factory field or Sandhurst Park) but I'll trick in some odd places often as well. Once Taegashi and I tricked in front of a church on a heavily busy road. I've done tricks everywhere! You should too, just find some secluded places to train or bust a trick in public whenever you feel like it. Nobody will care! It's hilarious doing a flash kick in a public grocery store and acting like nothing happened, you get some weird reactions. People will sometimes ask What did you just do? What was that a flip?, and I respond Uhhh? What are you talking about? A flip, what? Hahahaha It catches them off guard all the time. Ever trick in an empty park at night by yourself, hahaha? It's pretty cool for a little while! :) Vary your location! Vary the moves you attempt and drill. If you want an aerial for example, try it a few times but don't over kill it. If you are crashing the same way every time you're going to be setting yourself into the habit of crashing it like that every time. You should be having fun while trying a new move. Most of the tricks I've ever gotten were a result of me just trying it for fun and goofing around without taking it seriously. I would get it on accident and think Wow, wasn't exactly the move I was expecting to get today but hell it's pretty cool I got it I guess, hahah! Try all sorts of moves, try lots of different moves! Try new combos, try old moves differently, and drill old moves and combos! There are tons of variations you can add to your training.

#8 Invest to improve:

Honestly there is very little you can buy that will directly improve your tricks. This is one reason why this sport is so unique, it requires no equipment. Golf for instance, costs hundreds of dollars to play and countless thousands if you want the full advantage that the pros have. Tricking is free for the most part, but there can be some purchases that can take your tricking to a whole new level. I would advise any trickster who has a good deal of experience and feels that they will be doing this for awhile to purchase a digital camcorder. I got mine for $600 dollars 3 years ago and it's still an awesome camera. It has probably gone down in price tremendously, so low end ones today will be better then mine and mine is good! Filming yourself is the ultimate form of feedback available and you can double the purpose of the camera by producing samplers on your computer with compatible software. Investing in a camera like this will really help you and will become absolutely essential on a higher level. How would you know if your butterfly twist looks decent until you see it for yourself? Another investment opportunity is purchasing a membership to a Martial arts dojo or a Gymnastics gymnasium. Having these facilities available to you can greatly benefit you. You can invest your time into creating an online tricking web site like this one if you wish. Having a web site is loads of fun. This one is like an online portfolio, an instructional reference, and a community combined! There are many ways you can invest your time and money to improve your tricking experience. The ones I mentioned are only a few!

#9 Patience and Experience:

This all depends on the maturity of the individual. I would like people to realize that tricking takes a lot of time to get good at and a lot of experience to acquire the necessary skills and mindset to progress to more advanced levels. Don't expect INSTANT GRATIFICATION, tricking has one of the steepest learning curbs of any sport I can think of! For people who have been tricking for a few months or years now you can probably reflect on your progress and probably realize that you have made some gains over time. Otherwise you wouldn't keep tricking, would you? You might go a few months without progress, then all of a sudden have a breakthrough and get many new moves and skills all at once. The patient one who endures the hard times will succeed. Just keep at it and I guarantee you'll see results.

#10 Help others:

The final method to making your tricks better (and I've made a web site dedicated to it) is helping others! Helping others is the ultimate way to achieve pure and true happiness. It feels good to have helped someone. Giving someone help or guidance and receiving positive feedback and/or gratitude in return is a wonderful feeling. People will respect and appreciate a person who devotes time to helping people. Teaching other people a skill will also make you more aware of the proper execution of the skill yourself. Teaching someone a 540 and having to break down the move to write a tutorial as long as the one found on this site takes a lot of time and effort. However, when I write these tutorials it helps me improve my own tricks when it's my turn to do them. Understanding the technique of the move is more important than anything else and writing a tutorial helps you understand the technique on a whole new level. Give your advice, support, and opinion for the purpose of helping someone and you'll not only improve your character and skills, but your popularity as well.

Conclusion:

These are 10 ways to improve your tricking experience inside and out! I hope you can use something I've written here to your advantage. Remember to have fun and keep tricking!

Reminding yourself to succeed

Author: Jujimufu

Published: Spring 2004

My Story!

I've got a story to enlighten you. The other day I was driving home from school listening to some of the coolest music on earth. I was obviously engaged in some serious head banging. Both my hands were lifted free from the steering wheel filled with the life of the music's rhythm. At that moment I thought of something. I should do a jacknife today! This thought would not have come into my mind had I not gazed into my rear view mirror and noticed the not-so-obvious jacknife written on my face. I continued on my way home envisioning myself executing jacknives. When I arrived at my house I prepared for a fun tricking session. I refilled my glycogen stores, ripped off my shirt, wrapped on the bandana, emptied my colon, grabbed some water, and ran outside!

When I reached the park I started to warm up. I threw some kicks when suddenly I realized that I had forgotten what trick I was meaning to try. Hmmmm.... Nope, couldn't think of it. Frustrated, I began sticking to stuff I could already do. Suddenly, while executing a standard 540 I noticed my entire leg had markings on it. After the kick I checked it out.

Aerial switch / Reverse gainer-----------------------------------------and-----------------------------------------A, C, C, D, B, C, C, A, A, B

Awesome! Not only did this reminder help me earlier in the day to cheat on that multiple choice Geo science quiz, but it also reminded me of a simple combo I was wanting to try earlier in the day.

After further psyching myself out I started into the combo. Whoa! That was different, glad I was reminded or I wouldn't have thought of trying it! Cool beans! The first reminder I forgot had got me tricking and the second had made my tricking session better anyway. I then finished, went back to my house, and drank some water from the hose in my backyard.

Okay so that's my story. Hopefully you caught the point of the story while reading it. If not I've already taken it upon myself to explain to you the reason I've shared this story with you. Sometimes to succeed you need nothing more than a series of reminders. This is true for tricking obviously as well. There are many ways to apply reminders to your tricking. It can seem insane at times but often it's hilariously fun for a little while at least.

Some insane reminders might include:

Writing on your body! DUH! We've already been through this. Writing jacknife on your forehead though isn't the best of ideas, you only tend to notice if you're looking in the mirror. However, If you're like me you're looking in the mirror ALL day anyway. Simply because you're gorgeous, just like me.

Place larger notes near various hygiene products that reside in your bathroom! Often I go to apply after shave and read to myself that tricking is HARDCORE. This enhances my mood greatly!

Leave them in inconspicuous places like your attic. Sure you may never go up in your attic and you may waste your time going up there to write trick terms all over the place but it's fun! You'll also never be reminded... Oh wait, that's not a good reminder. Scratch that.

Leave a list of tricking goals in your locker at school along with some pornography. You do have a locker, don't you?

INGREDIENTS!

Get breakfast involved! What's better than eggs for breakfast? How about a 540, aerial twist, flashkick, or an asshole?

Post it notes, easy! Those things can be put anywhere!

Fresh! NO?!

For me I've found that writing them down on a sheet of paper is much easier and more convenient than most of the pointless methods I mentioned above. You can pack a lot more on a sheet of paper too. For instance, I would create a small text document full of moves and combos that come to my mind or wish to try! One of mine could look like this -

>>>> Juji's better reminder <<<<

Notice I separated the moves into various categories. Some days you just aren't meant to flip, while you may still be able to kick. Or it can be the other way around. Basically somedays some moves work better than others, so remembering various styles of that trick and it's variations can enhance that tricking session. Notice I also had listed moves I could be working on or learning. Finally, I listed some combinations. That's probably where this shines the most. There is a limited list of tricks, but combinations are nearly endless. Keeping track of those can be more difficult and beneficial. So there we go, that's what one of my personal reminders would look like. I didn't include the entire library of tricking although I could have. Instead I just included stuff I cared about that could fit on the front and back of one sheet of paper. Print your own out and try if for yourself during your next few tricking sessions. Maybe it'll help you a little bit.

Resources

Light bulb! Light bulbs remind me of the 540/crescent/aerial combo.

My forehead, it reminded me of how great I am.

Detention and boredom.

Analyzing a technique

Author: Budomaru

Published: Spring 2004

The problem :

Many new tricksters rush to perform a trick right after they've seen a vid or read/watched a tutorial. I know cause I'm one of them ^_^ hehe. Well the problem is most of these people end up being dependent on others telling them what to do or giving them details and advice on what they're missing. Most of these people don't even have camcorders, which makes things worse cause they cannot actually see themselves and correct their mistakes. Also,

since they're newbs, they think they've got all the details down cause they just read a tutorial and watched a couple of vids and that's it. This eventually leads to long periods of trying specific tricks without success simply because they're doing something wrong and they don't know what the hell it is. Although they are frequently advised to watch samplers and analyze the tricks themselves, they don't do it, or think they do it while they aren't.

So I decided to write this article to give them some guidelines (hey maybe I don't have too many tricks, but I've got 8 months of effort and experience / that's more than you have noobz :P). Hopefully this will reduce the barrage of noob threads a bit more (well you can't really make them disappear now can you? :)

Before we begin :

Not EVERYONE out there needs the help of this article. There are naturals out there that will have all the basics in a month or two. Whether you are or aren't one of those people I cant really tell you, and only you can find out for yourself. Also, this is an article meant to guide someone when they analyze tricks. I don't claim to know everything on trick analysis, so trust yourself and use your goddamn brain! (really ^_^). I'm trying to teach you how to stimulate yourself with some thoughts of your own through analyzing tricks.

Ok, now we can begin :

The first thing you have to do before starting a detailed analysis of a trick is get a good feel for it. You can do this in many ways, which are in fact one: watching tricks. You can watch a friend do 540s, your grandma do backflips, samplers and vids (the most recommended source), or your dog licking his balls (some claim this is not really a trick). Whatever you do - the point is getting to see the trick from as many aspects as possible, witnessing it being performed by many different people, in many different places, in many different ways, and so on.

Next you have to imagine yourself performing the trick. Envision yourself going through it perfectly and try to experience the feel you think it has. Also try to visualize what you would see if you performed it. This helps to prevent misunderstanding a trick when you perform it and thinking you are failing when you're not and vice versa. Know what you must expect!

On to the analysis :

In order to properly analyze a trick you must have as many examples of it as possible available for study. The best way is getting vids (but don't expect to get all the vids in the world before you start analyzing, duh) of samplers/demonstrations and watching them. Make sure you have a good player that can pause/play steadily without choppy motion and shit; And preferably can also play in slow motion (like BS Player for example, or the neokarate player although I prefer BS myself).

Now, what you have to note when analyzing a trick:

The setup of the trick: In other words, what the person does before they perform the trick. For example, some people run into an aerial, others don't (in fact that almost makes two different tricks but that's another story). Some people do butterfly kicks with two slow steps while others swing their legs and do it. The setup is important because it determines whether you're going into it efficiently and getting the proper momentum for it.

Timing and position of the limbs and body during all stages of the trick: Make sure you pay attention to everything. The more times you watch a trick, watching the same vid and many different ones, the more you'll be able to recognize what's part of the actual technique and what's part of the person's style or just random shit they did. Sometimes things that look unimportant and just random are in fact very important and might just be the key to the trick for you. Pay attention to timing / proper timing can give you +2 inches in height, and bad timing can make you crash cartwheels and look like Bert.

Details concerning the technique or personal preferences/styles of the person: Try to notice as many details as possible. Don't worry about misidentifying something as a detail when it's just part of the person's style, cause if you watch many examples you'll know what was personal and what wasn't. Examples of this might be where people face during the trick or where people grab when they do a backflip / some grab in front and others grab their hips. It's good to know about these things so you won't get stuck with just one way of it being done. This will help you to do it better through your own way.

Whether it is part of a combo or not: This matters a lot. Don't compare an aerial after a 360 crescent with a standing aerial or an axe2aerial without having this in mind. When tricks are combo'd momentum and other factors work in a different way. This can also help you get a trick because it might be easier for you to perform it in a combo rather than simply alone.

The environment in order to determine how it affects the trick: Pay attention to the environment. A backflip performed on plyometric flooring isn't like a backflip performed on grass or (even worse) sand. Heights, ledges, etc. are also important. Pay attention to other things like relative height of the trick, not just height using a measuring system but height measuring with the person's arm or leg length / relative measurements are much more helpful and informative. Not to mention that it's almost impossible to use a measuring system just by watching a vid. A good example of this is aerials. Almost everyone I've seen does the aerial at the same relative height, so I know what to expect (I actually discovered this today lol) and I have a greater chance of getting it. I hadn't paid attention to this detail before today, making my aerial attempts sloppy and difficult.

Non visual information: It's good to have sound with your vids, so pay attention to the sounds when samplers have them. You might hear a breath, a noise, or something related to the trick which you couldn't explain. A good way to check this is asking tricksters about details on how they perform their tricks. Such as how they breath (timing/intensity), if they close their eyes, or if they cross their fingers. I found out that properly timed breathing during a butterfly kick can give me extra height, which is pretty cool (I found that out by accident but I bet there's a lot of stuff I don't know that more experienced people know).

Additional information:

Background information on the trickster(s) performing the trick you're watching/analyzing: Yes this can be quite important. Ask about their trick progression, which ones they got before and which after, and how long it took them etc. It is also good to know their background of training, amount/time of training, and other details. This can help you with identifying some obscure ways of helping yourself get a trick. It's not something to base a lot of hope on but it can solve some minor (and very rarely so major) issues. For example, everyone knows having good basic kicks helps clean up your 540 kick, but you might be a hippo and not know it. So what? Find out!

The person's behavior during the trick, before, and after it: Try to understand how they feel and use it to help you understand what the trick should or could feel like. Sometimes people have habits (like Juji opening his mouth like fish and other hotdog stuff he does) that are spontaneous and could teach you a thing or two about the trick.

Information on related moves and prerequisites: No, don't skip those asshole! Sure there are people that got tricks without knowing how to do the prerequisites properly but you don't know if you're one of them (otherwise you wouldn't really be reading this). Until you find out learn about those prerequisites and find out how they are related to the move you want to analyze. It sounds simple but you might come up with something obvious you hadn't noticed.

So to sum it all up

Get some vids and watch them. Pay attention to every detail and make sure you cover the trick as much as you can. It is best to focus on one trick each time you analyze but it depends on what you're actually analyzing (if you're analyzing someone's flip tricks you won't just focus on backflips for example). One more thing that can often be helpful is knowing what you're looking for. It's good to watch whole samplers in slow motion like 50% of normal speed or even 30% (I prefer slow like 30% myself) because tricks last seconds and you'll get tons of input. Just don't overdo it or confuse yourself because then it's going to become wasted time. Even experienced and skilled tricksters sometimes forget details and simple things that can help. So until you get the trick, don't stop at a point where you think you know everything about it. Share your thoughts on aspects of a trick and others might find out new things from you!

Ok, now get some Fiji and go TRICK!

Cool, so you know some good stuff on how to analyze tricks now. Fine / what are you so happy about? N00b. GET TRICKIN!!! Or at least analyzing ^_^

Good luck getting your tricks!!!

The Tricking Kit - #1

Author: Jujimufu

Published: August 8th, 2004

Apart from your camera, tripod, and portable cooler filled with refreshments - what else would prove beneficial during a tricking session out in the elements? I have it down for you - let's discuss!

Everything you'll probably need can fit inside a small box. Here we have mine, a bullet box with HARDCORE stained on the side - Antoine approves, because he helped stencil it.

*Begins emptying contents on demonstration table*

First we have ammonia inhalants and aromatic ammonia spirits. Commonly known as smelling salts, a whiff of this will bring you back to this world quick. Worried about landing on your head? You wimp - toss it!

BUG SPRAY! Probably one of the most valuable items in the kit. Tricking in iconclast field during summertime is asking for punishment. The last time I was mauled by the swarms I swore revenge - and SkinSoSoft grants me my wish. Trust me, it's worth it.

Skater aid injury oil and Bengay. Bruise yourself - tight muscle? Play doctor and use these rubs to release the sustained damage.

At this point I'd recommend sunscreen - but after having a look at majority of those who trick I decided that a better suggestion would be tan accelerator cream. I mean, for real - you pale kids are making me ill. I challenge all of you to get a good tan!

First aid - another must. Band aids, wraps, alcohol swabs, and neosporin (Not pictured). You might wonder how you would get cut in the first place while tricking in the middle of a field. I have two words for you - BROKEN GLASS. Next time you think your favorite field is rarely used think again, stepping on broken glass isn't a treat and needs fixed real quick.

Allergic to something? Maybe you didn't realize the field you are tricking at is making you suffer. Of course it's easier to just shut a nostril down and blast it all out - but having these or a handkerchief bandana can make a difference.

Small rocks. This one is simple and I'm sure you'll find them to be very useful next tricking session. That black bird, yeah, the big one sitting up in that tree making all that noise. Throw a projectile at him and take back what is yours, your sanity.

Pills - Good options are energy pills, pain killers, and allergy medication.

Smiley magnet is awesome. He holds onto my safety clips. What are safety clips for? The best use is to roll up your long pants and clip them high (That is, if you are wearing long pants).

Pocket knife. Good for digging out glass from your feet and cutting bandage wrap.

Rubber bands have a lot of uses.

The blue military cloth is for sopping up blood and drying myself off after a hot day of tricking in Alabama heat. The other is a bandana, bandanas have a lot of uses besides wearing them on your head.

Tricking spell book. Read my tricking spell book article for more information about it. Just fold it up and crush it inside your box.

There we have it - a kit for the bullet proof tricking session!

After thoughts:

Many of these suggestions are made for warm/hot weather tricking. During winter there are no insects, tanning rub is unnecessary as most people naturally pale during winter, and allergies are usually at an ultimate low. If you are winter tricking the only necessary additions not included in this kit are 'hot hands' body warmers. Everything else that is involved with winter tricking usually is worn rather than stowed in a kit and thrown in the back of your car - or used to plow snow out of the way. I hope the details addressed in this article have amused you and can possibly help improve the quality of your tricking sessions.

The tricking spellbook!

Author: Jujimufu

Published: August 5th, 2004

What I will be explaining to you is the tricking spellbook. A means of compiling spells (Eh, tricks) for your acromancy (Dahh, tricking). Believe it or not this is actually a fundamental means of improving the quality of your tricking sessions - especially during those phases when you are learning new tricks or training in groups: Possibly tricking games? Anyhow - I'll cover the basics for you.

A tricking spellbook is an ordinary notebook with as many tricks listed as possible. You want to compile whole tricks, variations, combinations, and additionally noting advice can further increase the worth of this tool. Using this to keep up with combinations is where the worth really shines. There are countless possible combinations, remembering all of them is impossible. This is a follow up on the reminding yourself to succeed article - this spellbook is an equivalent of a final reminder.

I'll cut to the chase and skip to the checklist for creating content in this book.

Contains individual moves, as many as possible, even ones that are way beyond your ability.

Lists all possible variations of each individual move.

Noted are any advice pertaining to any particular trick you please.

Sometimes moves differ from different performers - noting a particular performer's style of a move can help distinguish slight variations in single tricks that can make a difference in your practice.

Combinations.

Moreover, the content alone is not what makes the book invincible. The tricking spellbook must be given character.

HELLO!

Re-use an old school notebook or buy a cheapo. Spill the beans!

Here is mine. Many liquids have been spilled upon it's surface and pages - it has withstood rain - tossed across fields furiously - stepped and crushed - pages ripped out of it and the frills left in the spiral.

Bend and push it to it's limits. We have to teach it to withstand abuse - like callusing the palms of your hands, toughen it up.

Doodle and spill nonsense on a few pages. Here we have my first page - GRIMACE!

Plan its layout both for organization and intentional disorganization. My favorite organizational schema is separating single moves into categories: kicks, flips, twists, aerial based moves, doubleleg based moves, and ground tricks. Some single tricks will be in more than one category. Then combinations / which are not organized, rather slewn across the back pages. Combinations are too difficult to organize, don't bother wasting your time - just jot them down when they come to your mind.

I recommend writing in pen only. Mine has seen plenty of rain and pencil will wash out quick. Pen only bleeds and even then you can just retrace the characters of each word to further reinforce it's content.

Teach it persistence - toss it at a wall.

As I said previously - note any advice pertaining to any particular trick you please. Here we have my stick sketches and notes on front tucks.

Music lyrics?

I found this slightly amusing. Sometimes building intense kicking combinations is like playing with legos. Note several common tricking terms: swing / tornado / feilong / 360 / 540 / 720 / 900 / 1080 / cheat / hook / round / single / double / triple / step / switch / outside / inside / reverse / etc. Just pool out the words and see where a little imagination will take you.

Jot down combinations.

Here's a funny little diagram. The aerial is in the middle of the chain and each new tier brings on more difficult variations of the aerial. Just have a look for yourself how many moves stem simply from the aerial.

Uhhh.... workout intensity loads?

That's about it. Remember to condition it so it becomes tough enough to withstand the elements. Toss it, step on it, spill food on it, and leave it on your bathroom floor.

Garuuuuu...

Five non-tricking tricks!

Author: Juji

Published: Winter 07

This little article needs no introduction! Let's get straight to it!

99¢ tripod

This is an invaluable tip for all those tricksters who waste time and energy transporting, adjusting, and manipulating tripods while training. Consider what a tripod actually does, it sets the camera in an optimal position to film. A large, extendable, piece of metal isn't always needed. You do not always need an actual tripod! Sometimes you just want cheap feedback.

Enter the 99¢ tripod. Go to the super market, or your own pantry if you are lucky, and grab a bag of beans, rice, or lentils. Personally I prefer lentils because they are small enough to allow a greater degree of adjustability than the beans, while usually coming in a thinner plastic than most miniature bags of rice.

Simply slam your camera into the bag and manipulate the innards until the camera is focusing on your target scope. You should set it on the ground (Tip: Lower ground shots usually result in better looking tricks), or on a bench, the top of your car, a seat, whatever.

99¢ tripod. Cheap, easily replaceable, light and compact! Fuck, it's even edible! HOORAY!

Pin your under armour.

True story: I lost favor of under armour training gear for a long time because of the problem pictured here. Every time I raised my arms or did almost anything that wasn't a dumbbell row my under armour would climb up to my navel. I wanted to wear the tight training gear because A) It feels good and, B) I like the way I look in it. So I devised a solution to fix this problem and begin wearing it again.

It wasn't until I began wearing underwear in favor of boxers that I had this epiphany. Safety clip the under-armour to my underwear! BRILLIANT! How Brilliant? Well I have been doing this for a couple months now and I have not been stabbed or pinned once, none of the pins have ever come undone on any occasion, and I have been tricking like this. Tricking is the ultimate test because it's a lot of movement! Thus, no problems except occasionally the underwear rides up my crack only slightly; But most of the time this isn't an issue at all unless I'm wearing one of those pairs that shrunk too much in the washer. In those cases it usually rides anyway.

Hell yeah! I'm gonna show you how to do it. Drop your pants and pull the shirt down as far as it can go in the front and back.

Start with two in the front as pictured around your groin.

Note: Disregard the purple stain. Uhh....

Then two around the side or back of your butt.

Tuck it in and voila! No more misbehaving under armour!

Prepare your peri-training formulas ahead of time

This is stupid obvious and I'm sure everybody who takes pre, during, or post training shakes does it the same way. I can't think of any reason anybody would blend or mix it together with liquid ahead of time unless they were drinking some fruit smoothie thing with milk or something. Cut that shit out: Just put powders in a ziploc and mix that in water at the field or gym.

Anyway I got all my powders set out (quick sugars, whey, aminos, etc) I just measure it all out into a large, empty shaker and dump that it in a plastic bag and label it. Then I store those in their respective containers.

Currently I have 3 different formulas for every training session and multiple variants therein. I label them I, II, and III. I usually spend a good five hours doing this once every two or three months and load up these big plastic storage containers; But that's convenience at its best! I haven't done this since the beginning of November, I just grab the ziplocs and run out the door. EFFICIENCY.

Carry a funnel in your gym bag

I have funnels everywhere now. In my bedroom, in my car, in my gym locker and in my actual gym bag. Why? Well I'm a powder freak. I'm always mixing concoctions and pre/during/post training and recovery shakes all through out the day. If you do not have a wide mouth container for your goods you're going to resort to what I've done hundreds of times: Grabbing a piece of paper, folding it, and trying to get the powder into your little bottle by shaking the contents down a crease. ARGGHHH!! Save yourself the trouble and get a funnel! Or get a dozen giant funnels like me!

Plan misses for your premium supplements

This isn't good advice for any prescription medication, but let's say you did some supplement shopping online and bought something premium. I'm going to use animal pak and animal flex as an example; I'm taking animal flex because my tendons and joints do not appreciate the 193 pounds (87.5 kg) of my body weight being tossed around outside in swing through combos. Whether this is going to have a true profound protective effect is not of concern to me, I'm more concerned with being better safe than sorry, and it

doesn't assault my budget much at all. I've always liked animal pak but a basic multi is always cheaper. So I can budget both of them by keeping a miss tally.

During back-off training weeks my body could suffice just fine switching to a normal multivitamin over an animal pak. My training volume and intensity is hacked down substantially, so my body won't be in as much a need for everything the pak has to offer. I personally like to take animal flex a bit more consistently, but do you really think I'd be ruining its benefits by skipping it for one or two days a week? If you skip your premium supplements strategically, you can save some money! I have planned out my misses ahead of time for several of my supplements, so I already know 32 weeks from now how many misses I need for X supplement I'm taking. By the end of those 32 weeks I will have missed an entire can of animal pak and flex among many other things I'm taking. This saves me money.

As you can see I plan how many servings per week ahead of time. Each week I simply make sure I'm keeping up with the misses. So let's say, 18 weeks down the road after my initial mass purchase I will have missed 27 servings of animal paks. Thus as long as I'm keeping a tally of misses, I can stay on schedule.

That's it. Reconsider the need for a real tripod in every training situation and keep your under armour tucked in. Prepare your powder peri-training formulas in advance to save TONS of time later on. Get a funnel. And save some $$$ on your premium supplements by strategically planning some misses later in your training cycles. Five quick non-tricking tricks.

Flexibility's role in tricking

If I've authored a portion of this website dedicated to developing flexibility, then it must be a valuable physical quality associated with tricking. Right? Yes, correct.

What value does flexibility play in tricking?

Here's the quick list:

Without sufficiently developing flexibility, the learning or perfecting of various tricks becomes impaired. Seriously, just look at a well executed 540 kick or an aerial - the limbs will often pass through points during the skill with great distance between each other. Flexibility training is essential for many basic and most advanced skills. Who wants to see a bent knee 540 kick? It sucks. Introducing flexibility exercises into your training could help lock that leg out and make that 540 better.

As a trickster, you will be more prone to trauma or overuse injuries if your flexibility is lacking. We are talking about a sport that stresses a need for great plasticity and smoothness. For example, in twists the upper body needs to be loose enough to safely initiate an aggressive torque. If you are stiff and tight during a move like a gainer full or double leg twist, kiss your ass goodbye.

Good flexibility aids in the development of strength, speed, and coordination. A lack of it would adversely affect the training potential of these biomotor characteristics. And guess what - strength, speed, and coordination are good things!

The qualitative performance of a movement is limited without an adequate flexibility reserve. Back to the twist example, and this plays a role in how flexibility is important for injury prevention. If you cannot get your body into an

optimal alignment or position during a skill, your coordination will be negatively affected and your body will compensate this difficulty by overtaxing those available muscle groups that could be incorporated into the skill. It's like trying to squeeze through a half open door, you want that shit wide open. With well developed flexibility, that door will open right up and you'll step right through unscathed. This refers directly to overuse injuries: That lack of flexibility negatively affects your ability to coordinate all the needed muscular contractions necessary to make a skill happen.

What benefits can be reaped through stretching?

Here's your quick list again:

Well, obviously increased flexibility would be one. Haha!

Relaxing stretches can help speed recovery post training. Now, I'm not saying it will prevent soreness! It has nothing to do with that. But, after training your muscle lengths can be shortened through strenuous contractions. It can take several hours for your muscles to return to their pre-training length. Doing a series of relaxive stretches post training can return them to their pre-training lengths much sooner, reducing the occurrence of chemical and metabolic damages: Hence, facilitating recovery.

Stretching is essential as a preventative measure of injury relapse. Just as your muscles are shortened after a training session or after recovering from soreness, your flexibility is even more adversely affected after an injury is resolved. Because an injury, such as a strain, heals at a shorter length after recovery - it is more susceptible to relapse. Regaining lost flexibility through stretching is crucial for preventing future occurrences.

Stretching is an effective warmup for tricking or any other type of training. Oh, and I'm not talking about static stretching. Static stretching has no place in a warmup, we'll talk about that later if you plan to read ahead in the later sections of the flexibility tutorials. But, dynamic stretches are a great way to prepare your body for more dynamic actions such as... Tricks! (Wow, amazing! Dynamic stretches for dynamic actions! Who woulda' thunk it?)

So what are we waiting for? Let's go to step 2!

Flexibility principles

So, how would we define flexibility and how is it developed?

Flexibility: Flex + Ability = Flexibility. Where as Flex is to bend or to resist breaking, and Ability is a skill or talent. Flexibility becomes the skill of controlling the range of motion and movement capacity of your physical structure. Flexibility is developed by special exercises called stretches, which involve the elongation of muscles, connective tissues, and other tissues.

Types of flexibility

There are six types of flexibility. They are classified based on the muscle's action and whether or not there is an external force acting to maintain or aid an increase in the range of motion. They include:

Dynamic active flexibility (just using the muscles of the moving body part);

Dynamic passive flexibility below the pain threshold (only using as much external assistance as needed to reach the painless limit of motion);

Dynamic passive flexibility over the pain threshold and up to pain tolerance (using as much external assistance as needed to reach the maximal limit of motion permitted by pain tolerance);

Static active flexibility (just using the muscles of the stretched body part to hold a stretched position);

Static passive flexibility below the pain threshold (only using as much external assistance as needed to reach the painless maximum stretch); and

Static passive flexibility up to pain tolerance (using as much external assistance as needed to reach the painless maximal stretch permitted by pain tolerance).

Of the six types of flexibility, only three are usually deliberately developed. They include dynamic active, static active, and static passive (below the pain threshold). Let's talk a bit about them...

Dynamic active flexibility

This type of flexibility involves performing dynamic movements within a full range of motion in the joints (like kicks and arm swings). Dynamic stretching is what is used to develop dynamic active flexibility; It can be described as the combination of relaxing extended muscles while contracting moving muscles through a path of motion.

Dynamic flexibility plays a very important role in the practice of tricking. It's required for full extensions of kicks and the fluidness of twists among other things. Take a look at this second set of thumbnails illustrating tricks that portray high levels of dynamic flexibility:

Static active flexibility

This type of flexibility involves assuming and maintaining extended positions using only the tension of the agonists and synergists while the antagonists are being stretched. The best example of this type of flexibility is holding a standing kick high in the air for several seconds with no support. It is developed through active stretching, a combination of simultaneously relaxing the extended muscles while maintaining the stretched position using only the static-strength of the contracting muscles.

Static-active flexibility doesn't play a very strong role in tricking. Most tricks are dynamic in nature, there is no pause or intermission during technique or combination. While not important, that doesn't mean it's not impressive or useful. It becomes a display all of its own once developed to very high levels and it is a form of strength development too.

Static passive flexibility

This type of flexibility involves assuming and maintaining extended positions using an external force (such as the strength of assisting limbs, a partner, or your own body weight.) The splits come to mind when one thinks of high levels of static passive flexibility. Other people may think about freakish snake ladies with their noses in their own rears; Hey! Nothing against freakish snake ladies, but what they do is seriously freakish. Static passive flexibility is developed through, (duh) Static passive stretches. Two methods that are generally received well are isometric stretching (PNF) and relaxed static stretching.

Some might question the use of developing this form of flexibility if the specific actions of the sport are dynamic in nature. Well, your flexibility isn't sufficiently developed if the maximal reach of motion doesn't somewhat exceed that required in your skill specifics. The success of performing said skills depends on the joint amplitude (range of motion), which has to be higher than that required by the sport. This difference between your flexibility and the needs of the sport is called either the flexibility reserve or tensility reserve. Finally, achieving the maximum speed in an exercise is impossible with no flexibility reserve, and may lead to various problems we've already covered in step one.

What happens when you stretch?

A lot happens haha! When a muscle is suddenly stretched, the nervous system sends out a flag called the stretch reflex. This reflex causes the muscle to contract, thus, putting a block on any further increase in amplitude to protect itself from harm. However, through training, the critical point at which this reflex is fired can be reset to a higher level. Also, with increased stretching over time, the number of muscle sarcomeres is thought to increase in series. These new sarcomeres are added onto the end of the existing myofibrils. This would explain an increase in flexibility by muscle length, but realistically, more research is actually needed to substantiate this claim.

With increased stretching over time the fascial sheaths encasing your muscles - the epimysium, endomysium, and perimysium may undergo semipermanent change in length. Other tissues adapting to the stretch include tendons, ligaments, fascia, and scar tissue.

Another theory suggests that muscle cells may control and modulate stiffness and elastic limit coordinately by selective expression of specific titan isoforms. Meaning, some muscular tissue in the body is better suited for flexibility increase than others.

Stretching is thought to stimulate the production and retention of gel-like substances called glycoaminoglycans (GAGs). These GAGs, along with water and hyaluronic acid, lubricate connective tissue fibers, maintaining a critical

distance between them. This prevents the fibers from touching one another and sticking together. As a result, excessive cross-linkages are not formed.

Last, it has been suggested that stretching or resistance training of muscle and connective tissue may affect gene expression. This may alter tissue variants, which would influence muscle and connective tissue extensibility.

Thanks to these suggestive explanations, it's obvious that increasing flexibility depends on more than a single factor and that a lot of crap happens during stretching.

Factors affecting flexibility

Flexibility is affected by the form, type, and structure of a joint. Ligaments and tendons also affect flexibility. The more elastic they are, the greater the amplitude of a movement.

Gender affects flexibility. Females tend to have a greater range of motion in the hip joint and in the elbow due to differences in the bone structure. Females also have more compliant ligaments and usually less muscle mass around the joints, which decreases resistance in the passive range of flexion.

Age has a great impact on flexibility levels. Small children are generally very supple, this flexibility decreases until puberty when it increases throughout adolescence. After adolescence, flexibility tends to decrease with age; This decrease can be minimized, however, in those that remain active and engage in regular strength training. Physical changes assosciated with a loss of flexibility in aging people include: Increased calcium deposits, increased dehydration in connective tissues, increased adhesions and cross-links in the connective tissues, chemical structural changes of the tissues, and muscle fibers being replaced with fatty and fibrous (collagen) fibers.

Your emotional state can even impact your flexibility levels! Flexibility increases during excitement and happiness. The next time you are so excited you feel the need to pee your pants, consider tricking or stretching instead. Tricking too? Yep, the connections between the cerebellum and the areas of your brain that govern emotions make muscular tonus and coordination dependent on these emotions, and vice versa. So the opposite is also true. Negative emotions and fatigue can adversely affect flexibility and coordination. Consider this next time you stretch or trick.

Your flexibility varies in accordance to the time of day. It is at its lowest in the morning upon waking due to a lowered muscle tonus and a lowered body temperature. However, this doesn't mean the morning is a bad time to stretch. In fact, it has become popular to do dynamic stretching in the morning upon waking to reset certain nervous regulations of your muscles.

The sequencing of stretches in a workout can affect your flexibility. For example, if you wanted to improve your maximum stretch in the front split, you might find it wise to precede this position with some preliminary stretches. Deep lunges, hamstring stretches, and calf stretches are some example preliminary holds to utilize prior to training a split.

The arrangement of flexibility exercises in a workout can have an impact on the amplitude of your movements. If you do dynamic stretching when greatly fatigued at the end of a training session, the amplitude of your movements could be diminished. A warm-up preceding static-passive stretching will result in better gains. Correct arrangement of stretching exercises in a workout is discussed below.

The initial and resulting position of a stretch can affect your flexibility development in the short and long term. For example, if you wish to display a traditional upright sidesplit and you begin and end the position with your pelvis tilted too far back, you will not be training this particular position for success. Just like tricking, there is a technique to each stretch. If you wish to emphasize flexibility gains and safety you must ensure your position is sound.

Rhythm of movements? Yep. Bouncing and jerking (Ballistic stretching) alarms the stretch reflex when working with passive flexibility exercises. In dynamic stretching, lack of control and flinging of limbs instead of having a smooth, controlled stretch jeopardizes your safety. Without proper rhythm, you risk dismal flexibility progression or the possibility of harming yourself. Others could get hurt too, or die; Especially your family. So: Have good rhythm while you stretch or you and your family might die.

Your stretching method affects your flexibility levels. If you utilize muscular tensions in static-passive stretching (Meaning you would be doing isometric or PNF stretching), this could warrant quicker or greater gains in flexibility than relaxed stretching! The amount of time you hold a stretch can affect gains. If you decide that eating one dozen bananas and an entire watermelon is a good method of increasing dynamic flexibility, then you might explode.

A lack of strength throughout the range of motion can have an affect on your flexibility levels. Note: Keep in mind that strength and muscle size do not have a direct correlation to each other. Strong muscles tense less than weaker ones to support the same load; Thus, they are able to create stronger tensions. Tensions can diminish the stretch reflex, this enhances amplitude. The stronger the better.

Flexibility can be worsened by spending too much training time moving joints through a shortened range of motion. Hockey players, basketball players, wrestlers, and cyclist, for example, spend most of their activity time in a crouched position. This crouching results in shortened hip and knee flexors in all three of these respective sports. However, this shortening can be minimized through general exercise and regular stretching. If you regularly participate in other sports, consider analyzing the common competitive position and applying stretches that fix any problems. I enjoy roller blading as a form of aerobic activity, so just like the hockey players, I have to keep an awareness of this and A) Maintain flexibility in those regions being used through a shortened range of motion. And/Or. B) Don't roller blade three hours a day, seven days a week. Haha...

Your overall body temperature and the specific muscle temperature have an influence on your flexibility levels. Generally, activity (Such as pre-training warm up) increases these temperatures which increases amplitude. A temperature decrease resulting from inactivity, reduces flexibility levels. Locally applied heat does not have the same effect. The reason is because physical activity intensifies blood irrigation of the muscles via increased heart activity and vasodilation of blood vessels, this makes muscle fibers more elastic. This blood irrigation also has an affect on the tendons, joints, and ligaments. Activity also affects the nervous system. Static Gamma motoneurons, which detect the magnitude of a stretch and regulate the tension of intrafusal fibers in muscle spindles, are stimulated by the cold center and inhibited by the heat center in your hypothalamus. Thus, these motoneurons are easier to activate when you are cool from inactivity, this results in worsened flexibility levels. However, locally applied cold sources will have a different affect, because local cooling reduces the sensitivity of muscle spindles but not the Golgi organs.

Flexibility in your tricking workout:

This topic will be brought up again later, but we will cover the brunt of it right now. So, where does flexibility fit in with tricking? Dynamic stretching should be part of a warmup, isometric stretching would be at the end of your tricking or training session, and relaxed static-passive stretching would be done in place of or with isometrics, and possibly at the end of the cooldown as well!

Understand? Want a detailed list? Tricking and stretching together in a well designed workout layout:

General warmup: Start with easy movements that limber up the joints, such as smooth circular movements and simplistic bending and twisting. Then follow this with some cardiovascular action, get that blood moving. Try to vary it up: Jogging is so trite. Dash back and forth, backwards, and side to side / Swings, leans, hops, skips, leaps, bounds, bowel loosening goodness. Jump rope is the yes, fancy jump rope work is the super yes. Just make it interesting.

Specific warmup: If you have a goal of increasing dynamic flexibility, now is the time to include that in your training session. Do the sets and reps you've chosen (More information ahead in step 3). Then to conclude the specific warmup you do prep work for various tricks you are going to bust this session. Hey, and if you are doing this for resistance training - go ahead and start adding on the plates and pyramiding your way up to gritty greatness.

Main workout: TRICKING! Or whatever...

Cooldown: If you want to train static-active flexibility I would include it at the end of your training session. If you are going to be working on improving static-passive flexibility by Isometric stretching do it last. You would probably do some light walking, stepping, or pre-trick movements to finalize the cooldown. What about Relaxed stretching? If done for cooldown purposes I would do them at this time. If done for flexibility improvement, do them in place of the isometric stretches or with them.

Dammit dude.. I'm confused! What if I just want to increase flexibility?

Yeah, well if this is the case skip the specific warmup and just do dynamic stretching and/or static-active stretching as the main part of your workout followed by passive stretches. Sound good? I'm sure it does. :)

Why can't I do static stretching before working out?

Relaxed static stretching decreases strength by impairing activation of the stretched muscles for up to five minutes following the stretch and contractile force for up to an hour. Yeah, it temporarily reduces maximal strength utilization. There is no evidence that pre-training static stretching reduces injury. Passive stretching has a calming effect and can actually make you sleepy. The list:

Temporarily reduces force production

Doesn't prevent injury preworkout

Makes you calmer and actually enhances drowsiness

and...

These are the reasons it does not help prepare you for training.

Stretching through soreness, injury, and acid rain.

So is it wise to stretch when you are sore? It really depends on the goal of the stretch. If your goal is to increase flexibility, you'll likely do more harm than good. If your goal is to relieve the soreness, light stretching is a great idea. Keyword: [LIGHT] Avoid isometrics and static-active stretches during these times, soreness is a sign of muscle tissue damage. Stretching exercises like these can compound the damage and delay recovery. Stick to light dynamic or relaxed stretching and perform only enough to feel relief. If we are talking about injury, you can probably do some slow dynamic stretches, or some gentle relaxed stretches, possibly some static-active stretches, but again: DO NOT focus on flexibility gains during these times. Avoid all exercises with strong muscular tensions as well as any movements at the maximum range of motion. When a muscular injury heals, it heals at a shorter length. Very light stretching, preferably light relaxed stretching, could help prevent an excessive loss of flexibility and sometimes relieve pain. Following an injury, it's essential to regain lost flexibility to prevent relapse. But, on a final note: DURING INJURY OR SORENESS - YOUR GOAL SHOULD NOT BE TO INCREASE FLEXIBILITY / ONLY RELIEVE PAIN OR PREVENT EXCESSIVE LOSS OF FLEXIBILITY. AHHHHH!!! The acid rain is burning right into your eyes! Again your dreams may lose the glooooooow!

Key take aways

You know, I think it's essential I just add this in. Everybody loves summarizations. I'm gonna make it short and just include the meat. If you don't understand any of the following, just read above!

Dynamic active and static passive stretching can benefit your tricking a good deal.

In training: Dynamic first, Static-Active next, Static-passive last.

DO NOT: Do isometric or relaxed static stretching before your workout.

A whole load of crap happens when you stetch. No single biological factor determines flexibility.

Being happy increases flexibility resulting in greater stretching. Be happy.

Make sure you warmup before stretching.

Good form is very important when performing stretching exercises.

Strength is good for flexibility!

If you participate in other sports, be aware it could negatively affect your flexibility.

Flexibility fluctuates during the day. Find that special gumby time.

This concludes the second step. You ready to dive into stretching? Let's go to step 3!

Developing flexibility

In steps one and two we discussed why flexibility training is beneficial to any athlete (especially tricksters) and we laid out a set of ground rules and facts that give us some boundaries to work within. In this step, we are going to discuss in greater detail [how to train] different types of flexibility, reinforcing those rules; And! I've included an ass-

load of sample stretches for your own use demonstrated by none other than me, Jujimufu! This is a gigantic page: I recommend skimming the info first, then returning to the navigational outline which is available just below for future reference.

I SEE THE GHOSTS OF NAVIGATORS, BUT THEY ARE LOST:

I. Developing dynamic flexibility

o Guidelines for the dynamic stretching method o Dynamic stretching in your training o Maximizing dynamic flexibility gains (Morning routine) o How to apply dynamic stretches: o A selection of dynamic stretches

Lower body stretches Trunk stretches Upper body stretches

o Dynamic stretching videos o A summary for dynamic flexibility training

II. Developing static passive flexibility

o An overview of different static stretching methods

Isometric stretching Relaxed stretching Ballistic stretching

o Test your flexibility potential o The isometric stretching method in detail:

Guidelines for isometric stretching Isometric stretching in your training How to apply isometric stretching The classic application: Isometric for splits

o The relaxed stretching method in detail:

Guidelines for relaxed stretching Relaxed stretching in your training

o The expansive index of static stretches!

Tools you need and don't need Lower body

Feet and ankles Lower legs Hamstrings Adductors Quadriceps Hips and Glutes

Upper body

Lower torso Upper back Neck Pectorals Shoulders Arms and wrists

o A summary for static passive flexibility training

III. Developing static active flexibility

o Guidelines for static active stretching o Static active in your training o A selection of static active stretches

Developing dynamic flexibility

Dynamic flexibility is flexibility in motion! It is best developed through dynamic stretching. Not only does it perfect intermuscular coordination, it also reduces passive resistance of movement throughout an active range of motion.

Guidelines for the dynamic stretching method

Dynamic stretching involves moving parts of your body while gradually increasing reach, speed of movement, or both. It does not involve stopping and holding the stretched position. There is no bobbing, bouncing, or jerky movements. The movements should be controlled throughout the range of motion despite being quick. Repeat: The stretch is not sudden, it is CONTROLLED AND FLUID! Dynamic stretches are best performed in multiple sets with a number of repetitions (varying depending on the movement). Fatigue causes a decrease in amplitude of dynamic movements, so dynamic stretching is not recommended when you are beat and tired; It is also not recommended that you work dynamic stretching to any point of exhaustion. Do only the possible number of repetitions that you can do without diminishing your range of motion. [CAUTION] Doing more repetitions in the diminished range of motion will set the nervous regulation of the muscles' length at that level, a level of lowered flexibility!

So to maximize dynamic flexibility increase and prevent any reduction of it - Don't do it while fatigued and don't repeat reduced efforts. Even after reaching the desired maximal range of motion in a joint in any direction of movement, do not exhaust yourself with too many more repetitions of this movement; You will set an unnecessarily solid memory of the range of these movements. You'll have to overcome these memories in order to make more progress. We'll talk more about appropriate volume (Sets/reps/frequency) up ahead. You should strive to practice it fresh and finish it fresh. Fresh like Ultra Norsk fresh, which is very fresh! So remember now, that the key word for dynamic stretching is: FRESH!

Dynamic stretching in your training

The greatest aspect of developing dynamic flexibility is it's excellent convenience. In training, it should become part of your warmup; Moreover, it only takes between 10-15 minutes to do a sufficient volume of stretches to warrant an increase. I would do it after the first part of a general warm up.

Maximizing dynamic flexibility gains (Morning routine)

Dynamic stretching increase can be maximized when carried out daily, a couple of times a day. So if you want to reach full dynamic flexibility quicker or maximize this ability it should also be done in the morning upon waking (or late afternoon upon waking if you are a tragic teen or of the vampiric persuasion). Do it before breakfast, a heavy meal can cause a diminished blood flow to the muscles, screw up digestion, or cause discomfort(Especially side lifts, DANNNNNG! Grumble stomach). If you are worried about increased catabolization of the muscles by exercising in a fasted state upon waking, do not worry: Dynamic stretching should not fatigue, and a morning routine in particular should not fatigue! Don't overdo it! The morning routine should typically take about 10-15 minutes to complete for most people, longer for novice trainees. This is about the same duration of time that dynamic stretching takes during a pre-training warmup. The purpose of this stretching is to reset the nervous regulation of the length of your muscles for the rest of the day. No cool down will be needed as long as you didn't overdo it. If so, spend some time walking around or just do some wiggles and jiggles to loose up - DON'T EAT SKITTLES!

Finally, go eat breakfast. Actually, if you drink a shake for breakfast, it should be possible to drink it during the stretching as long as it doesn't cause noticeable discomfort. No shake? You can drink some water. Aren't you thirsty when you wake up? I know I am!

How to apply dynamic stretches:

Start the movements slowly and gently, gradually increasing the range and speed of the movements. [DO NOT] Throw or force them! Lead or lift them. Synchronize your breathing so you breath out when you bend forward, and breath in when bending backward. More importantly though, just breath natural and comfortably. After you have nearly reached your full range of motion, begin increasing the velocity of these movements. At this point, the last few inches of each movement will likely be less controlled, but the stretch should never be sudden. Increasing velocity will provide more benefit for actual skills. In fact, you can incorporate many basic martial arts kicks at this point (such as inside or outside crescent kicks). This allows for an easier transition into your actual martial arts or tricking practice if desired. Stretch at no less than 75% maximal velocity used in your actual skill after the first few sets of dynamic stretching.

A selection of dynamic stretches

Below I have provided a sample selection of dynamic stretches and how to apply them. These stretches will [SURPRISE] Increase your dynamic flexibility! WOW!

Lower body stretches:

Novice will need to start with a greater number of repetitions to achieve decent results because it will take a greater amount of repetitions to reach maximum amplitude of a stretch. For most people, maximal range of motion in a given workout can be achieved after roughly 10-15 leg raises in any given direction. I recommend 3-4 sets of 9-12 repetitions per movement in any given direction for developing dynamic leg flexibility. Increase the height of each lift slowly - [SAFETY KICKS ASS]. Switch legs after each set or in between reps. After nearing your maximum range of motion, increase velocity! After a month or two, doing this several times a week, you'll notice you can comfortably reach your maximum height in these movements with less repetitions. This should also be all the time you need to reach your maximum potential height as well. Less will be needed for maintenance: 15-25 leg raises would suffice.

Front lift stretch [1]:Keep your hands up, you can use one as a target if you would like to measure progress. Maintain good posture (avoid the slouch). You can start this with the kicking leg behind you in a staggered stance or from a position with both feet shoulder width apart, side by side.

Front lift stretch [2]:Your supporting leg should be straight and the supporting heel should be flat on the ground at all times. Begin the lift as high as feels comfortable, lifting the leg directly in front of you.

Front lift stretch [3]:Here is the staggered stance variation. The lifting leg starts behind you, this allows you to use momentum and increase the amplitude of the stretch.

Front lift stretch [4]:After a set or so you should reach your maximum height and the speed of the lift should be increased. Work both stances for the best result.

Knee lift [1]This stretch is best used preceding front lift stretching. It's especially valuable for those times your hip flexors are stressed from training previously done in the week and you value caution.

Knee lift [2]Simply lift the knee up to your chest. You can do this from the staggered stance with your rising leg starting behind you for momentum, or from a position with both feet next to each other, shoulder width apart.

Back lift stretch [1]:Use a support at about hip height. Lower than hip height is more preferable than higher if the choice is available. You can grab onto a lot of stuff; Chain link fence, grill, patio chair, plyo platforms, your brother, the tail of your car, bleachers...

Back lift stretch [2]:Keep the base leg's position stable and lift your other leg behind you, pointing the toes. Generally, this stretch can be slightly varied from little changes in head position or hip tilt, but the main goal is to stretch the front of your thigh: [NOT THE GROIN] So maintain an awareness that your lifting leg does not rotate to the outside.

Back lift stretch [3]:Here is a back view of the stretch. View the thumbnails below to check appropriate, inappropriate, and really inappropriate leg rotation in a back lift dynamic stretch.

Quad squeeze stretch [1]:This is a great stretch to toss in combination with the back lift stretch. Sometimes you just want your quads to be loosened up!

Quad squeeze stretch [2]:Keep the body upright and the hips forward by tightening the glutes - and whip the heel back.

Quad squeeze stretch [3]:Easy, just kick your own ass! Think of it as pawing the ground like a bull or animal.

Side lift stretch [1]:No fancy stance, look in the direction you will be kicking and keep your hands up (As all the pretty little Martial Arts boys and girls do!)

Side lift stretch [2]:The base foot will shift to point in the opposite direction of your kick during the stretch. The lifting leg's foot maintains a lateral relationship with the floor and ceiling. You can use your hand as a marker for progress, starting at about hip height and gradually increasing the amplitude and velocity of the stretch as previously suggested for the other stretches.

Side lift stretch [3]: To add momentum to this stretch you can step in front of the kicking leg with the non-kicking leg.

Side lift stretch [4]:Here is a front view of the side lift stretch. Your hips have a tendency to roll to the back and your trunk will lean forward, if you fight this tendency you will jam the neck of your thigh bone into the cartilage collar at the upper edge of the hip socket. If you have a Coxa vara (A bending of the neck of the femur), you could also jam the Greater Trochanter into your hip bone. So don't fight this tendency! You should also avoid leaning too far forward as well. Just do what feels most natural and work on increasing height and speed of lift.

Outside - Inside swing [1]This is a modified inside crescent kick. Your goal is to feel a stretch in your glutes, hips, and your trunk. Your goal is not to kick high. Start with your swinging leg behind you.

Outside - Inside swing [2]Bring the leg across as far as possible. I find you can get a better stretch from bringing it up a bit at first, then taking it across - rather than taking it across and up at the same time.

Outside - Inside swing [3]Your arms and trunk will naturally shift to accommodate the stretch, that is okay! Don't be stiff, be loose. Get that rear stretched and get the leg across. You can also bend the knee a bit and just knee over if you wish. Keeping your leg straight isn't essential - feeling a good stretch by getting that leg across is.

Outside crescent kick [1]Crescent kicks are arcing kicks included as staples in many martial arts. The outside crescent kick is done from a fixed position like so and relies heavily upon hip flexibility to generate power.

Outside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up away from the centerline.

Outside crescent kick [3]Turn your hips inward using an upper body torque to get the leg across. The outside of the foot is what contacts the striking area in an outside crescent kick. If you have nothing to strike, you must self select a visual target and bring your foot across this focal point.

Outside crescent kick [4]Return the kick to the kicking position; Maintain a smooth, even motion.

Outside crescent kick [5]The outside crescent is critical for trick, kicking combos. Hooks are also kicks of preference for chain combos, but the crescent kick is more applicable for basic flexibility development.

Inside crescent kick [1]This kick is done from a fixed position with the kicking leg moving from outside your body and crossing in front of the centerline. It looks a lot like a curved front lift. For this example the kick will be done with the rear leg, so set the foot back in a makeshift backstance.

Inside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up toward the centerline.

Inside crescent kick [3]Keep the leg straight as you bring it up in a shaped arc. In the inside crescent, the bottom of the foot makes contact with the striking surface. If there is no target, pick a visual point and aim for it.

Inside crescent kick [4]The inside crescent is not designed to return the kicking foot to it's starting point. It will just be dropped down to your side.

Inside crescent kick [5]This kick makes up a basic foundation for many crescent style kick tricks. Beginning with the simplistic tornado, and leading to all the 540 variations and 900 kicks. Work to increase the fluidness and speed of the kick.

Trunk stretches:

Reaching the maximal range of motion in a workout for the trunk can take longer than the lower or upper body regions; It could take over 25 repetitious bends or twists in any direction to reach this maximal range. Developing it could take as many as 40-70 movements. For simple, 30 repetitions should suffice just fine. [Novice take note:] There are both sitting and standing stretches presented here. I recommend working with the sitting variations before trying the major standing ones. The standing variations can become ballistic stretches if poorly applied. Ballistic stretching = The bad.

Sitting rotation [1]:Sit up straight with good posture and spread your legs out a little.

Sitting rotation [2]:Keep your hips and legs immobile and twist from side to side, look in the direction of your twist. You can choose to do one side at a time, or alternate back and forth going side2side. You may choose to begin the first few repetitions keeping your head facing forward, simply turning your body back and forth gently in preparation of a greater stretch.

Sitting side bend [1]:Begin this stretch in the same position as the sitting rotations with your hands behind your head. You will be bending down to the side.

Sitting side bend [2]:DO NOT emphasize a hamstring stretch. In fact, I recommend keeping your knees slightly bent - this is a trunk stretch, not a hamstring bounce fest! Keep both elbows way back when doing this stretch, don't let them slouch inward.

Sitting front bend [1]:Spread your legs far apart enough so your torso can go in between them, maintain a bend in the knee joint. Put your hands behind your head as pictured; Otherwise, if kept in the classic Hands behind head : Hostage look, your elbows will likely get in the way of the stretch.

Sitting front bend [2]:A view from the front. Exhale on the way down and let your back round.

Sitting front bend [3]:A view from the side.

Laying backward bend [1]:Lay on your stomach. This is the starting position of this exercise.

Laying backward bend [2]:Raise your trunk up using the muscles of your arms and back. Do not become static at the end of this exercise, let yourself drop back down as soon as you reach the end of the motion.

Standing rotation [1]:YAY! Now we get to the standing trunk stretches. *Ahem* Spread your feet wider than shoulder width apart, keep good posture and look forward. This is the starting position of the exercise. It will work just like the sitting rotations.

Standing rotation [2]:Begin gently twisting side to side. Look in the direction of your twist only after you are comfortable with the motion.

Standing rotation [3]:EMPHASIZE THE STRETCH - NOT THE MOTION. Feel the pull on the abdominals as well as your lower back, do not FLAIL your arms wildly across - this stretch requires more of your attention because control is easily lost in the standing position, then safety becomes compromised. The last thing you want is a lower back injury from something silly like a trunk twist.

Angled rotation [1]:There are many different angles to do this stretch, so there is nothing set in stone for an angled rotation except... BE CAREFUL!

Angled rotation [2]:Simply twist at an angle one side at a time or side2side. It is wise to let your hips follow through on the stretch when increasing velocity or striving for greater amplitudes. Get creative on this stretch. When I do it, I like to imagine I'm turning for a trick like a sideswipe or a double leg.

Standing side bends [1]:If you've never seen someone do this stretch you've lived a very sheltered life. Simply bend directly to one side, one arm coming over the top. Make sure this arm comes over your head parallel, meaning if you were to drop it, it would rest on the side of your head over the ear. The other arm usually has a tendency to rest on the upper leg or hip.

Standing dips [1]:This stretch is a great extracurricular exercise for improving your butterfly twists. I find the best way to begin this exercise is to do a setup for a butterfly twist right before the dip and stop: This sets the position for your feet.

Standing dips [2]:Now, regardless of your dip preference for the butterfly twist you should begin by dipping down low at the first knee.

Standing dips [3]:Keep your chest close to your knees. Legs bent or not - your preference. It really depends on if you are doing this more for the stretch or for training of the move.

Standing dips [4]:Now, to keep this from becoming ballistic come all the way up in one fluid motion. If you want to work for flexibility in the dip - consider keeping the legs straight and exaggerating the stretch. If you want to work more for butterfly twist training - consciously practice your dip and come out of the stretch with a jump or something.

Upper body stretches:

Maximal range of motion per workout should be reached after only 5-10 arm swings in any given direction, this should be the minimum number per set. For anybody developing dynamic flexibility of the upper body, the total number per workout should be 30-40 for flexion-extension of the arm, and between 15-30 for circular swings or hang reaches. Most likely, you will only need a minimum of about 15 repetitions of any movement for maintenance.

Single arm swingsSwing one arm at a time, keeping the other motionless. Swing them in various directions with different upper body angles.

Alternating arm swingsSwing both arms at the same time in opposing directions.

Bent arm swingsTry swinging the arms bent at the elbow joint instead of straight. For example, by modifying the upward swing with the elbow bent, the triceps are receiving greater isolation than when the joint was extended.

Arm swings to the sideHere is an example of a swing with a different direction and body angle. This stretch really gets the lats in on some dynamic action!

Arm circlesThis picture doesn't serve the stretch justice, but the arm is actually moving in clockwise and counter-clockwise circles in front of the body.

Dual arm swingsArm swings with both arms moving together in the same direction.

Chest and back pullsPulling the arms back like this opens up the chest, giving it a wonderful stretch. By tossing them forward and caving the body in, we could stretch the back this way too.

Flying birdUmmm yep. You can also turn the palms in different directions during swing stretches!

Dynamic stretching videos

Would you like to see these slides in action? I've made videos for them! I will list them for you:

Front lift stretch

Back lift stretch

Side lift stretch

Inside crescent kicks

Outside crescent kick

Outside-inside swing

Upper body dynamic stretches

Sitting dynamic twist stretches

Standing dynamic twist stretches

A summary for dynamic flexibility training

Dynamic stretching will integrate beautifully into a tricking session. It will not take a long time to develop dynamic flexibility to desirable levels and as you continue applying it the volume needed to maintain these levels will become smaller. You should begin including it in your training as soon as possible, you won't be disappointed.

Developing static passive flexibility

Ah. Here we go. Static passive flexibility, the ability to assume and maintain extended positions using external means (such as your own body weight, holding a position with assisting limbs, or a partner), is best developed through a combination of isometric stretching and relaxed stretching below the pain threshold.

*NOTE: Isometric stretching is also known as PNF [Proprioceptive Neuromuscular Facilitation] stretching.

Passive flexibility usually exceeds both active static and active dynamic flexibility in the same joint. The greater this difference, the greater the possibility of increasing the amplitude of active movements.

An overview of different static stretching methods

There are many ways to increase static passive flexibility. The three most commonly discussed stretching methods are isometric, relaxed, and ballistic. Let's compare the pros and cons of each method.

Isometric stretching

PROS:

The fastest method of developing static passive flexibility.

Improves active flexibility more than relaxed stretching.

Improves strength in concentric, isometric, and eccentric actions.

May cause longitudinal growth of muscle fibers.

You don't have to do them very often!

CONS:

Not for everyone. Not recommended for children or younger teenagers whose bones are still growing.

Not recommended for those who are mostly sedentary.

Can be harmful if strength training has been neglected or improperly applied.

Can fatigue, and becomes more difficult when fatigued.

More difficult to apply than other static stretching methods.

Relaxed stretching

PROS:

Does not cause fatigue.

Can be done anytime, even when you are fatigued or not warmed up.

More relaxing than any other stretching method.

Anybody can do them!

CONS:

Takes a long time to reach the maximum flexibility limit per stretch.

Progress is slow and takes more frequent applications to see results.

Does not improve strength.

Ballistic stretching

PROS:

There... really are none.

CONS:

A stretch cannot be adjusted or corrected once started.

May result in immediate as well as residual pain.

Fails to provide sufficient time for the tissues to adapt to a stretch.

Aggravates and actually encourages a stronger stretch reflex response.

*A NOTE ON BALLISTIC STRETCHING: Ballistic stretching involves bobbing, bouncing, rebounding, and rhythmic types of movement. Momentum becomes the driving force that moves the body or limb to forcibly increase the range of motion in this type of stretching. You've seen it before. It's the clown at the dojo or gym that sits in a stretched position bouncing up and down, up and down, up and down, getting seemingly nowhere in the stretch. We will not be discussing it any further.

Test your static passive flexibility potential

Splits are a popular stretching benchmark and a great candidate for isometric stretching. Not everybody will be able to do the splits after correctly implementing these stretching methods. Do the following tests to determine if you have the potential to do the front and side splits.

Front split testThis is the deep lunge stretch, the knee of the front leg is flexed; Take note of the angle between the thighs, they should be able to form a 180 degree angle. If so, then your hips joints and their ligaments are not preventing you from doing the front split.

Side split testRest one leg on a structure like so... Keep your hips and your raised leg in a straight line. This is the half split position, if you can do it on both sides you have proved to yourself that your hip joints and their ligaments are not preventing you from doing the side split. There are no muscles that run from one leg to the other, if you can do this with both legs one at a time, why can't you do it with both legs at the same time? Huh? HUH?!

The isometric stretching method in detail:

I recommend isometric stretching for the healthier, more active and well conditioned athletes out there.

So what is this isometric stretching and how does it work?

Basically, you add strong tensions during common static passive stretches, which evoke postcontractive relaxations and ultimately, increase the range of motion in a stretch. So, you pretty much just flex your muscles during a stretch - then follow that with an instant relax / increase combo. This puts the smack down on the stretch reflex and in turn, allows you to stretch further.

Guidelines for isometric stretching

For increasing flexibility, isometric stretching should be done at least twice a week, at a maximum of about four times a week. For maintenance, it should only take one good application per week. The isometric method is best for those stretches that are stuck at a plateau, so I would only recommend using isometrics for those stretches that you really need greater mobility in. The splits are a good example of stretch that can easily plateau, isometrics work wonders for the splits.

Isometric stretching is not for everyone, to see if you are ready try it out! If you are consistently sore after every isometric application, if your flexibility is getting worse or not improving, or if you actually hurt something in the process of using it, you're not ready for isometric stretching! You are a wimp! Nah, but because isometric stretching involves the utilization of tension in extended positions, some people might not be prepared to employ them in their training; Moreover, it is usually not recommended for younger teens and children for this same reason. Depending on the strength of the muscle and the amount of stress the stretch causes, the damage from poor preparation can announce itself as muscle soreness or complete muscle tear! Finally, if nothing else, poor preparation will likely hinder results, meaning you could be wasting your time.

Gawd! Something is wrong, cause I tried it and I've been sore for days! It's painful; But I want the splits, is it safe to continue?

It's likely the lack of strength. You can try reapplying it and seeing if your body adapts overtime. If an injury has announced itself you're done for!

How should I build strength for isometrics?

Well first, strength is defined as The force that a muscle or muscle group can exert against resistance. So the most direct way is resistance training throughout a full range of motion: Like barbell squats through a full range, sprints through a full range, leg press in full ranges of motion; The keyword is strength throughout a full range of motion. However, there are more all in one alternatives such as martial arts, which can develop a whole slew of biomotor characteristics, such as speed, a little strength, coordination, and flexibility as well; Even endurance! A nice little package if I do say so myself. Gymnastics is another great all in one package. Tricking could build up strength too. But for specifically building strength, the best is direct resistance training. And as stated, resistance training throughout a full range of motion will provide the greatest benefit for isometric stretching.

Isometric stretching in your training

Isometric stretching should be applied at the end of your tricking or training session. It should take between 10-25 minutes for most people, but it ultimately depends on how many isometric stretches you are including and your conditioning level. If you want to apply isometrics separate from a training session, include it after an extended warmup with some preliminary sets of strength movements: Preferably movements spanning a full range of motion.

How to apply isometric stretching

Let's do a quick test, flex any muscle on your body. Go ahead. I'm not talking about a pose or a particular position, just tense a muscle. Tense a muscle group. Tense up! Come on sissy, grit your teeth and surface those muscle fibers! Steel wire! Steel wire! Okay, you understand. Constipation! Now, in isometric stretching, you will stretch to your maximal painless limit, just to the point of mild - moderate discomfort. Back off just slightly from this point. Okay, we're this far: Simply begin to tense up the regions under the stretch. Tense for about 5-7 seconds, gradually increasing the tension until about the third or fourth second when you reach your maximal tension. The last couple of seconds you make that shit CRAZY tight - like Grunt and Grit tight. WE ARE SOLID! Then release the tension and increase the stretch IMMEDIATELY. Don't wait to increase the stretch, the moment you let go of that built tension you drop slightly further. Relax. Repeat this process until you've reached your flexibility limit for this position. When you are at your max, create one last tension - this time holding it for about 30 seconds / You can even keep it tight for a minute or so if you desire. Come out of the stretch, rest for a few minutes, and repeat this process a couple more times for the best developmental results.

NOVICE AND THOSE NEW TO ISOMETRIC STRETCHING - PAY ATTENTION: Start with milder and shorter tensions just to experiment. Take it easy when beginning to get used to the process of it, then begin to increase intensity and duration until you find an optimal application method. You can repeat the entire stretch a couple times per workout.

ON FOCUS: Anytime you use isometric stretching you need to focus on the strength gains in the stretched position, not just the range of motion. Concentrate on tensing harder and/or longer. Put more weight on it, for example - support yourself in the position without the use of your hands. If you are doing splits, hold the position with your hands in some cool pose or something, not planted. In time it will result in some excellent gains.

Breathing: It's like lifting heavy weights: Inhale prior to tension - hold during tension to build pressure - exhale when tension is released and stretch is increased - calm and deep breaths in between tensions during relaxations. SIMPLE!

The classic application: Isometric for splits

Ahh.. Here we go, the benchmark indicator for great lower body flexibility. While not the - end all be all - of great flexibility, it's nonetheless beneficial for increase in the static flexibility reserve for dynamic tricking movements; Not to mention it's impressive to those who cannot do them. Besides, some people just want to do them cause they are, well, THE SPLITS! The splits are a good candidate for isometric stretching too - so let's get on it!

Isometric front splits [1]This will be a visual recap of applying isometric stretching with both the front and sidesplit stretches. Um. We are starting with the front splits, so get down with one knee in front.

Isometric front splits [2]Assume the deep lunge position, make sure your back leg isn't sweeping too far towards the inside of your body and begin etching the front foot father and farther out. Take your time to get situated comfortably.

Isometric front splits [3]The splits mostly target the hip flexors of the back leg and the hamstrings of the front leg. You can precede the split position by holding the previous deep lunge and this hamstring stretch for a small duration of time prior to entering the split position.

Isometric front splits [4]Raise and support yourself in this position, getting ready to lower into the split.

Isometric front splits [5]Lower down slowly until you find your discomfort point. Let's imagine this is as far as I could go before the discomfort became to great to continue the stretch.

Isometric front splits [6]Now, back off slightly from your discomfort zone. This is a more comfortable amplitude. Begin gradually increasing tension of the stretched muscles. Note: FLEX YOUR LEG MUSCLES! Imagine as if your legs are going to sandwich the floor, start to grit and tense up like crazy. TENSE TENSE TENSE TENSE TENSE! And...

Isometric front splits [7]Release tension immediately and...

Isometric front splits [8]Increase the stretch. BINGO! After backing off from the discomfort zone, tensing like crazy, and releasing the tension we immediately increase the stretch and relax.

Isometric front splits [9]Repeat this process until you reach your maximal range of motion. At the maximum, tense up for a longer period of time; Such as thirty seconds, a minute, or a little more. When you are done, rise, rest, and repeat if needed. NO RINSING, ISOMETRICS HAS NOTHING TO DO WITH WASHING HAIR!

Isometric side splits [1]My favorite method of increasing amplitude in a sidesplit stretch requires the use of a chair. We will be using it to keep our hip alignment in check during the stretch.

Isometric side splits [2]WRONG! Do not push your but back.

Isometric side splits [3]WRONG! Do not lay forward.

Isometric side splits [4]RIGHT! Keep your back upright and your pelvis tilted forward. HIPS FORWARD! Do not let you butt sag back on an upright sidesplit stretch.

Isometric side splits [5]Notice how the ankles, knees, and hips are in a straight line. Do you understand the correct sidesplit position now? Good.

Isometric side splits [6]Now, continue using the chair if you desire, but for illustrational purposes I will go back to this view. Maintain the position we had with our hips right up on the chair with the back upright and ankles, knees, and hips in a straight line. Just like before, after finding our discomfort point, we back off and apply tension.

Isometric side splits [7]Upon releasing tension, we immediately increase the stretch and relax. (I have a bug on my shoulder)

Isometric side splits [8]As mentioned, this is the final position and we will be holding a longer tension.

The relaxed stretching method in detail:

What is left for us in this life after isometric stretching? Well, we have relaxed stretching, another way to develop static passive flexibility. Basically, you just don't tense up when you assume the stretched position. You focus on total relaxation, the complete opposite of tension, as a means of increasing the stretch (Hence the name - relaxed stretching). It isn't as effective as isometric stretching because your strength is not being simultaneously developed or applied, but it does have two advantageous characteristics: You can do them whenever you want without a warmup and they do not fatigue. Also, they are great for days in between isometrics (because you cannot do isometric stretching everyday) and great at the end of your workout for returning muscle lengths to their pre-training lengths to enhance recovery.

Wait, I have a question! If isometrics are so much better for flexibility development, why even bother using relaxed stretching at all?

Well, I just answered this above Mr. Eggplant, but still a good question for those who didn't catch it. Isometric stretching is taxing, should be treated as a form of strength development, and should only be done a couple days a week. To augment your rate of progression, you can include a variety of relaxed stretches in between bouts of isometrics. Doing both is the best idea! Besides, not every static-passive stretch can be applied with the isometric method.

Guidelines for relaxed stretching

Relaxive stretching should be done as the opposite of isometric stretching. Assume positions that let you relax all your muscles, put as little weight on them as possible. Utilize deep, calm breaths and think about pleasant things... Like me running through a wildflower field naked. Relaxive stretches are slow, so when you reach your painless limit of discomfort, patiently wait and continue thinking about me running through a wildflower field naked. After a while you will slide into a new level of the stretch. It can take several minutes, but when you reach your maximal stretch - hold this position for thirty seconds. You can maintain this position for a few minutes, but this may not provide additional benefit compared to the simple 30 seconds. Now get out of the stretch slowly.

Cool, how often should I do this per day?

Well, as often as you would like. However, following this procedure more than once a day will not likely provide additional benefit.

How about per week?

This is the major drawback of the relaxed stretching method. It takes frequent applications, usually 5-7 days a week to see gains. For the splits, I would work each split ten minutes per day after a warmup, or as long as it takes to reach your maximal painless limit of motion without tension. Once reached, you'll benefit most from a 30 second hold. It takes more time, but it still works.

Relaxed stretching in your training

Relaxive stretches should be done at the end of a training session if you wish to include them into your workout, but as mentioned - you can do them anytime you want. If isometrics are applied, you should do relaxive stretches AFTER the isometric stretching. If your goal is to increase flexibility, doing them before the final cooldown is recommended. If your goal is simply to relax your muscles and enhance recovery, I would do them following your final cooldown. Always, after finishing relaxive stretches, walk around for a minute or two.

The expansive index of static stretches!

I DO NOT RECOMMEND: Doing all of these stretches! It's too much, and the excess will not benefit you. The variety is for it's own sake - existing to give you more freedom in finding those preferred exercises for your own benefit. Just pick what you need and do those stretches only. Do not bother to go out and do every one of these stretches.

[ABOUT THE FORMAT] Just going down the list, pick some stretches from each section. The naming schema is based upon what's popular or what muscular regions the stretches are targeting.

Here is a small list of things you might need:

Some space!You'll need some space to stretch. Stretching in the confines of your bathroom is not a good idea! So pick a large room or an open field. Word of caution though: If you are stretching bare skinned on a field during summer, chiggers and other malicious pests will annihilate you. Lay on a towel or picnic blanket. Yeah, the demonstration stretches provided here were truly painful. The lying and split stretches -WHEEEW-, my back and inner legs were torn apart; I had the itches and hivey bumps for days! DAMN YOU TINY INSECTS! DAMN YOU!

Variable structuresSome stretches require a high platform. Bleachers are a good choice for a lot of stretches.

A wallA wall is perfect for leaning stretches. Most of the time a pole or a pillar like structure can work just as well, but a wall is good.

Pillar structureSome stretches require you to grasp and pull. An edge of a wall or corner should work great, so do trees, sign posts, etc.

A chairA lot of the stretches presented here require a seated position. Everybody has a chair, you're most likely sitting in one right now!

A stick or rodThere are a lot of stretches you can do with a stick/rod/pipe/etc. I don't present many here, but it's a useful tool nonetheless. Give it a try.

Theraband or towelA theraband is just stretchy material, but a towel will do just fine. These are usually used in stretches that require a wrapping of a limb followed by a pull.

Ummm... Here are some things you DO NOT need.

A stretching machineNo, you do not need a stretching machine. Just consider it's value for a moment. What is the logic behind paying a ton of money for a machine that can only provide one stretch position? The machine will only let you decrease or increase amplitude based on how far you turn the crank, that's not very safe. The machine doesn't even provide correct hip alignment for normal sidesplits. What a waste of money, space, and time! Skip them, they're crap!

A bicycle helmetYou do not need a bicycle helmet when stretching for obvious reasons.

Lower body

Feet and ankles

Plantar arch [1]If you can do this stretch and take care of business on the toilet at the same time, you are one step ahead of everybody else who's ever stretched or used the toilet. Ever. Simply cross one leg and rest it on your opposite knee. Grasp your ankle in one hand, trapping it: Grab the underside of your toes and the ball of your foot with your other hand. Now just pull your toes towards your shins. Feel the stretch on the bottom of your foot. Don't intentionally flex your foot towards your shins, just pull the toes. It can be hard to feel the stretch, but focus on the big toe first to understand the feel then get all the cute piggies to help get that sole cleansed (erh, stretched). This is a rather mild stretch.

Plantar arch [2]Wow. Pex. Yes. This stretch is great for those who like to be on all fours and take it up the... Just get your toes underneath you and lower your rear backward and downward. This is another sole stretch, so feel it on the bottom of your feet.

Plantar arch [3]For those who can't sit and don't have a wall or support - here we go! Just stand a few steps from the support, bend the knees and raise your rear heel off the floor. Shift your weight onto the ball of that foot by pressing downward, feel the stretch on the bottom of the foot (Plantar's nuts, I mean arch).

Plantar arch [4]NOW! For all of you without something to sit or lean on, we have a stretch just for you! It doesn't even require you to lean on all fours and worship the plantar arch god. We have a stretch here that let's us keep our dignity and job. Just stand with one leg slightly in front of the other bent. Shift your weight onto the ball of your forward foot and press downward. Yes, this is for the sole of the foot!

Anterior foot and toes [1]Sitting on the can again, or office chair... Cross one leg over the opposite knee, grasp the ankle with one hand and the top of the foot with the other hand. Pull the bottom of your toes towards the ball of your foot. Really press em down and feel the top of your foot go Ah! I'm being stretched. You're welcome Mr.Toppofoot... You are welcome.

Anterior foot and toes [2]Stand. One leg slightly in front of the other. The tops of the toes touching the ground, shift your weight forward and press downward on top of said toes. Feel the stretch on the top of the foot.

Lower legs

Anterior and lateral lower leg [1]You've probably done this one a lot without even thinking about it. Simply turn your feet under so the top outside portion rests on the floor. Turn your ankle upward and press your feet downward. You can also do this one foot at a time for a deeper stretch. Wait... AHHHHH!!! What happened to my pants?! - Nevermind that - AHHHHHH!!! What happened to my leg hair?!!

Anterior and lateral lower leg [2]Sit down! On the floor! Bend one knee and rest the sole of that foot on your inner thigh, just relax it. Grab hold of the foot of the extended leg and invert your ankle, pushing the heel out and turning your foot inside. You should feel this stretch the outer portion of your lateral lower leg. Move the foot around at different inside angles to get a greater stretch.

Anterior and lateral lower leg [3]Just like the stretch we just did, except both legs are stretched at once.

Anterior and lateral lower leg [4]Stand about two steps from some type of structure you can lean on, like a wall or pole. Lean over, support yourself on this structure with your hands. Shifting your hips backwards so your upper body forms about a 90 degree angle with your legs, balance on your heels and stretch the outer portions of the lower legs by turning your feet inside. You might have to move around a bit to see exactly where you get the best stretch. This can also stretch the muscles behind the knee.

Anterior and lateral lower leg [5]This stretch is essential for arcade-style fighting game bouts in front of the big screen television! My brother has excellent flexibility in his shins only because he sits like this with the arcade pad in his lap when playing fighting games. To do it, just kneel with your toes pointing behind you. Sit on your heels and adjust your weight for maximum shin stretchage! To increase the stretch, grab your toes and pull them upward. WOW!

Achilles Tendon and posterior lower leg [1]This is a pretty cool stretch, it doesn't even look like a stretch! While kneeling, shift one foot slightly forward; Keeping it flat so the

whole foot remains in contact with the floor, shift yourself forward so the forward knee goes past the toes of the flat foot.

Achilles Tendon and posterior lower leg [2]Place one leg in front of you and the other one nearly underneath you. Keep your rear foot's toes pointing forward, and it's heel firmly planted on the floor. Bend the knee of the rear leg, lowering the hips, shift your weight on top of this leg placing the stretch on the lower leg. I'm holding onto something, but it's not necessarily needed.

Achilles Tendon and posterior lower leg [3]I'm sure everybody has done some form of this stretch. Most of the time it's preferred to extend farther out, but I'm presenting it here with the hands closer to the feet. You can modify this stretch by stretching both legs at once or resting on your elbows, but basically you slowly lower your heel or heels to the floor with the stretched leg straight.

Achilles Tendon and posterior lower leg [4]Lean forward against a support with one leg bent forward and the opposite leg extended straight. Get your head, neck, pelvis, rear leg, and ankle all into a straight line. Bend your arms and shift your weight forward by leaning into the support. Flex the forward knee and keep the rear leg's toes pointing forward and its heel flat on the floor.

Achilles Tendon and posterior lower leg [5]Damn, we've all done this one. So easy. Just stand with the balls of your feet on an edge and lower your heels to the floor. Use something for support if you need to.

Behind the knees [1]Sit on the floor and bend the one knee, resting the sole of that foot on your inner thigh. Grab the foot of the extended leg, keeping that leg straight, pull your

foot towards the torso. You should feel the stretch directly behind your knee as well as slightly lower. Your heel should rise off the ground a little while your leg remains slabbed on the floor like a giant piece of human meat.

Behind the knees [2]You'll need a towel or theraband for this one. Sit, cross one leg and place the heel on top of the opposite knee. Hook the ball of the extended foot with your wipey and hold onto it with both hands. PULL IT TOWARDS YOU! ENSARE THE FOOT! EAT IT! EAT IT! Feel the stretch behind your knee. You can also do this with both feet hooked together.

Behind the knees [3]This works the same as the stretch we just did. Lie on your back and leave one leg extended. Keep your back and head flat on the ground. Keep your hips squared. Raise one leg over your chest - keeping the knee locked, hook the wipey around the ball of the extended foot and pull your toes towards you. Voila!

Hamstrings

Hamstrings [1]The most popular hamstring stretch and the preferred choice for the lazy slackers who bumble into the gym and start their laughable warmup with static stretching. Sit with one leg straight. The other leg is bent at the knee with the heel resting against the inside of the opposite thigh; This thigh and it's calf should remain lowered to the floor. Keeping the extended leg straight, lower your upper torso onto the thigh. Try reaching for your toes, or smothering your palms on the bottom of the extended foot. Lower that face onto the leg man! Look at how pathetic I am... tsk tsk..

Hamstrings [2]Sit DOOOOOOOOOOOOOOOOOOOOOOOOWN! Both legs are spread and extended. Keeping your legs straight, extend your upper back by bending forward at the hips. Lower your chest to the floor. This also stretches the lower back!

Hamstrings [3]The previous stretch with emphasis on a single side. ISOLAT + ION!

Hamstrings [4]A standing variation of the previous stretch. Stand with your legs spread and bend at the hips. Keep your legs straight! Grasp your ankles or feet and pull your chest closer to your legs. You may also choose to stretch on either side, one leg at a time individually for great isolation.

Hamstrings [5]The ISOLAT + ION of one side of the previous stretch.

Hamstrings [6]A favorite hamstring stretch for contemporary team sport athletes, who also bumble into the gym and start their laughable warmup with static stretching. BAH! Lie on your back with one leg flexed at the knee, its heel near the rear. Extend the leg ready for a stretch, grab it, and pull it towards your face. Keep this leg straight, knee locked. Oh, and keep your other foot flat on the ground.

Hamstrings [7]Wipey! Lay down like the lay down dog you are! Wrap the towel or theraband (or whatever you got) around the instep of the extended leg's foot. The other leg is straight, resting on the floor. Pull the raised leg towards your face with the wipey. Keep the leg straight, knee locked, you know the drill. Hamstring stretch!

Hamstrings [8]Well, I here I am. My dignity has been stomped... This is one of the most feminine stretches ever and I'm here demonstrating it *sob*. Sit on the floor with one hand behind your hips for support, the other leg is extended in front of you. Grasp the in-step of the other foot, it's leg bent to begin with. Then extend your leg until it is straight, perpendicular to the floor.

Hamstrings [9]Another popular hamstring stretch. A great choice for relaxed stretching during those times you just want to loosen the hams a bit at work by propping your leg on top of anything in sight. Just place the foot on top of something. Keeping both legs straight, bend at the hips and lower your trunk onto your raised thigh.

Hamstrings [10]Just like the stretch before it, except developed into a martial arts esque split. The only difference is I have slid the rear foot farther back and rotated the base foot towards the outside of my body. It looks pretty cool, no? It's also stretching the adductors and hip flexors of the base leg by the way...

Hamstrings [11]A particularly torturous stretch, I find this excellent for developing advanced hamstring flexibility. Stand with your right foot about a foot (30 centimeters) in front of your rear foot. Foot, foot, foot and foot. Foot. Foot. Foot. Foot, foot; Foot and foot, foot. Yeah, now lean forward and bend at the hips, try to touch the floor or your right foot with your hands. Keep both legs super straight! HAHAHAHAHAHA!

Hamstrings [12]Warning: Weirdo stretch, weirdo stretch! Squat with your feet flat on the floor, then extend one leg while placing your weight on the one left bent. BUTT ON

FLOOR. Grasp both ankles with their corresponding hands, then lower your whole upper torso to the extended leg's thigh. This stretch also gets some groin action. Yep, groin action. You betcha. Groin action is great.

Hamstrings [13]Another evil stretch, this one hits a lot of areas in just the right way (wrong way for some folks , eiiiyahhh!!!). Extend your legs in front of you while sitting on the floor. Now, keep your legs very straight. Extend your upper back, bend forward at the hips, and lower your trunk onto your thighs to feel the stretch work it's magic. Oh, and yeah it stretches all sorts of little muscles all the way up to the lower back - and it stretches the lower back itself.

Hamstrings [14]A standing variation of the previous stretch. Legs together, stand up straight! Now, bend forward at the hips, lower your trunk toward your thighs, and grasp the backs of your ankles. Squeeze your upper torso to your thighs! YEAH! You can also place your hands on the floor. There is another way to enter this stretch too. You would squat with your heels flat, your chest already on your thighs, and your hands down low. Then you would slowly straighten your knees. This is pure evil.

Hamstrings [15]Now we've come to the front splits. Finally... For a slide by slide pictorial demonstration on how to enter this split, go read the section Isometric for splits.

Adductors

Adductors [1]The butterfly stretch, as it's commonly called. Sit on the ground and bring your heels together. Grasp your feet or ankles and pull them as close to your groin as you can. At this point in the stretch you can either place your elbows on your inner thighs or knees, and push your legs to the floor; Or, you can keep your elbows off your thighs and lean forward. In this picture I am pushing my thighs down with my elbows. If you choose to do it this way keep good posture (back straight up).

Adductors [2]A variation of the butterfly that's floated into Men's health magazine articles on a number of occasions, announcing it's ability to make sex greater, boost conception chances, and prevent cancer. Whatever... Just lie on your back and bend your knees, bring the heels together like on an upright butterfly and pull your feet towards your rear. Spread your knees as wide as possible, focus more on bringing the thigh to the ground instead of the knees alone.

Adductors [3]Well, we've reached a dead end. In any case, you'll need a dead end or a wall to do this stretch. This is one of the BEST adductor stretches for relaxed stretching. You can seemingly sit in this stretch all day and be amazed at what gravity and patience can do to your amplitude. So, just lie down on your back with your legs raised up. You want your rear and heels on the wall. Spread your legs apart! YES! You can place your hands on the insides of your knees to increase the stretch manually.

Adductors [4]The great revealer of secrets. All details inside. Squat with your feet flat on the ground about a foot apart (30 centimeters). Turn your toes slightly outward and place your elbows on your thighs. Finally, push your legs outward with your elbows and show us your secrets! Note: You can still push out with your elbows and conceal your groin by strategic positioning of your hands. I choose not to, only to piss you off. Females: Hi, what's up?

Adductors [5]Similar to the previous stretch, something Spike might like doing one day on the can. Spread your legs a little wider than hip width apart, keep your feet flat on the floor. Point your toes outward at and try to form a 180 degree angle with the heels facing each other. Now, just place your hands on knees, bend at the hips, and lower your chest toward the floor while keeping your back flat. Use your hands to push your legs outward and feel the fun begin.

Adductors [6]Big Dallas once said I looked like a frog sprawled on a dissection pan when doing this stretch. Someone else took a double take, thinking I was doing something naughty at first. Nonetheless, this is my favorite pre sidesplit stretch because it ends up being a straddle split with knees bent. Kneel down, your toes pointing out to the sides and your elbows resting on the floor; Spread your knees as far as possible. If you want to try a variation, lower your chest towards the ground and extend your arms out forward. In any variation, keep your knees and hips in a straight line, meaning: Keep your butt back.

Adductors [7]This is like a martial arts split pre lunge thingy. It's like a forward lunge except it stretches your adductors. How? Spread your feet apart into a front stance. Now just turn your rear foot outwards 90 degrees and lean forward! Keep both feet in line as your press down that right hip. YEAH!

Adductors [8]A variation of the previous stretch, except we need something to place our front foot upon. Slide the rear leg backward, the rear foot pointing outward 90 degrees just like before. Keep your balance and put some weight on that rear hip, feeling the stretch in the adductors of the base leg.

Adductors [9]I swear, this stretch just seems odd to me, but it works. Find a suitable chair, preferably one that doesn't have a digestive tract. Place one foot on the seat of this non-carnivorous chair, bend at the lower back and drop your hands to the ground.

Adductors [10]HOLY HIGH BRIGHTNESS BATMAN! Well, this is actually a post sidesplit type stretch. It's the toes upward sidesplit. Anyway, just sit down and extend your legs. Then spread them while keeping your torso and toes up. Yeah, I hope you didn't get your hopes up.

Adductors [11]More information about entering the sidesplit can be found in the Isomteric for splits section. As described earlier: Feet, knees, and hips all in a straight line. Your pelvis is pushed forward and good posture is maintained.

Adductors [12]A back view. The toes stay pointing forward throughout the stretch.

Adductors [13]In the final position, the soles of the feet are usually flattened on the floor. This is what a final sidesplit should look like.

Quadriceps

Quadriceps [1]Duhhhhhhh, hello everybody! Lie face down, bend one knee and grab the ankle visiting your rear with the adjacent hand. Pull your heel towards your buttocks and imagine pulling your tailbone between your legs: Meaning your pelvis needs to rotate backwards. However, do not arch your lower back. Your legs should be touching and hips squared! Feel the squeeze in the quad.

Quadriceps [2]Just like the stretch we previously discussed, except lying on the side with legs touching. Bend your knee back and grasp that ankle! Pull your heel toward your rear: And just as before, no back arching or pelvis twisting; But, still imagine pulling your tailbone between your legs as it rotates backward.

Quadriceps [3]The classic, standing quadriceps stretch. Now, there are two ways to do this. You can hold onto the foot of the stretching leg with the adjacent hand or cross and hold with the opposing hand. It's your choice. Personally, I prefer crossing with the opposing hand. If you hold onto the stretch with the same side setup, keep your base leg straight, the medial sides of the legs in contact with each other, and imagine pulling your tailbone between your legs by pushing your pelvis backward: Without arching the lower back or twisting the pelvis.

Quadriceps [4]Like the previous stretch except with a cross setup. Remember to focus on maximally stretching the quadriceps.

Quadriceps [5]Neat stretch, if I do say so myself. Just place the top of one foot onto a support structure and start dipping down by bending the support leg. Keep your legs close, rotate the pelvis backwards without twisting it, and don't arch your lower back.

Quadriceps [6]Sit, bend one leg behind you keeping the inside of it's knee and thigh in contact with the floor while the foot points behind you. Lean back at an angle that gives the greatest stretch. If possible, lean back until you are flat on your back without arching the back. Squeeze your butt cheeks together and lift your hips off the floor to increase the stretch.

Quadriceps [7]Squat down and assume the position. Grab your back foot and pull your heel toward your rear. Maintain parallel alignment between your hips, knees, and feet of both legs. Do not arch the lower back, twist the pelvis, or place excessive weight on the knee resting on the floor. You might need to support yourself with something on this stretch.

Quadriceps [8]Kneel with your knees touching each other and the toes pointing backward. Lean backward, supporting yourself with your arms, and squeeze your glutes pushing your hips forward. Do not allow your knees to rise off the floor. Now, as for a small amount of controversy: Is it okay to allow your knees to spread outward? Some say, NO! Others say, SURE! I say, try and see for yourself which you like. I've done it with my knees spread for years - never a problem.

Quadriceps [9]The advancement of the previous quad stretch. You first lean back on your elbows, then on your back - minimizing back arch. Remember again to keep your knees from rising off the floor, this is more of a problem when the knees are near each other as opposed to when they are spread outward.

Quadriceps [10]The final development of the previous two stretches. Keep your knees from rising and try your best to minimize back arch.

Hips and Glutes

Hips and glutes [1]This is the standing front lunge stretch. With your feet shoulder width apart and toes pointing forward, take a deep step forward locking out the back knee. Do not let the front knee go past it's ankle, if this is happening step further out. Drop your weight down slightly and feel the hip flexor of the rear leg stretch as well as the upper thigh of the front leg. Great stretch.

Hips and glutes [2]Staple stretch! We have staples in our diet like oatmeal. We have staples in our tricking like the 540 kick. And we have staples in our stretching, like this stretch. This is also part of the pre front splits series of stretches. Bend one knee in the front and the opposite knee behind you on the floor. Roll your back foot under so the top of it rests against the ground. DO NOT let your front knee bend past it's ankle. The front ankle should always form a 90 degree angle with its knee or be further than the knee. Feel the quality of a premium hip stretch!

Hips and glutes [3]GREAT GODS OF GLUTES! [3G]Tormentor. Look guys! I'm on a clan! .:.[3G].:.T0rm3nt0r! I'm so 1337! No. No. Please no... Anyway: Lie on your back and bend one knee, pull it across the body to the floor. Keep your elbows, head, and shoulders flat on the floor.

Hips and glutes [4]Like the previous stretch, except your leg is extended! Remember to keep your elbows, head, and shoulders flat on the floor.

Hips and glutes [5]Now we've reached the beginning of the toad series of stretches. A bunch of gnarled up legs. Toad. Lie down on your backside, knees bent, and hands underneath your head. Hook one leg OVER the other, use this same leg that's over the other to force the inside of the bottom leg to the floor. And yeah, keep your elbows, head, and shoulders flat on the floor.

Hips and glutes [6]DIE! Bend both knees and place one ankle over the other's knee. The leg underneath will push the leg on top of it toward your face. Feel the ass fibers elasticizing! Keep your head, shoulders, and back flat on the floor. Yep.

Hips and glutes [7]Lay down and extend your arms to the sides. Keeping your elbows, head, and shoulders firmly flat on the floor: Bend your knees together on one side.

Hips and glutes [8]Just like the previous stretch with both legs extended! These stretches will likely stretch your lower torso a bit too.

Hips and glutes [9]Sit down and cross one leg over the other. The leg that crosses over - yep - slide it's heel TOWARDS your rear. Now, turn over and place your opposite elbow on the bent knee. Look over your shoulder, turning your trunk and pushing the knee with this renegade elbow!

Hips and glutes [10]Just like the previous stretch except the base knee is bent.

Hips and glutes [11]DOWN! Bring one leg up bent, pulling it's foot to your opposite shoulder with one hand and keeping the other hand on it's knee. Keep your shoulders and back flat on the floor - you may bring up your head.

Hips and glutes [12]Just like the previous stretch, except pull the foot down towards the other side instead of the other shoulder. You will likely need to pull much harder on the knee to get the optimal stretch.

Hips and glutes [13]This is an upright variation of the previous stretch, so keep the back straight! Hook your knee with the same side elbow and grasp your ankle with the opposing hand. Pull your foot to the opposite shoulder.

Hips and glutes [14]This is a standing variation of a previous stretch. Bring one knee straight up, and pull it's foot and the knee itself into your body. Feel the stretch pulling the glute muscles. Hope your balance isn't shoddy.

Hips and glutes [15]Cross one knee over the other while sitting on the ground. Now just lean forward without rounding the back. Pretty cool eh?

Hips and glutes [16]One of my personal favorites. Find a seat and place on leg over the other's knee. Keep the knee on top parallel with the ground and lean forward, resting your weight on the medial part of that leg.

Hips and glutes [17]TOADRIFIC! Bend one leg so it's foot points to the opposite side. Cross the other leg over the front of this leg, keeping it's foot flat on the floor. Bend your upper torso forward, and try to set your head on the bottom knee.

Hips and glutes [18]Place your outer thigh, calf, and ankle on the surface of a structure. Lean forward to stretch if you are distanced from the object.

Hips and glutes [19]You can also bend the base leg and approach closer to the platform for a different feel on this stretch

Hips and glutes [20]A seated variation of the previous two stretches. It stretches the same. Sit and cross one leg over the other's knee. Push the crossing leg's knee down and bend forward. The leg resting on top should be parallel with the floor.

Hips and glutes [21]This is like, zen shit right here. Place both your feet as high as possible on the opposite thighs, turning the soles of your feet upward. The higher you place the feet, the greater the stretch.

Hips and glutes [22]Stand and cross one leg over the other at the knee. Bend your knees and push your rear out to the side, feeling the stretch in the... rear.. hah! You can also increase the distance the crossing leg adducts as another means of increasing the stretch.

Hips and glutes [23]Like the previous stretch without the cross. Simply bend the knees slightly and push one glute out to the side until you feel the stretch. You might have to straighten the knee of the side being stretched.

Upper body

Lower torso

Lower torso [1]Let's start this with a bang! A COBRA mustang! I mean. Cobra stretch? Lay flat on your belly, place your hands facing forward on the floor by your hips and press down while raising your head and trunk. Arch your back and squeeze the glutes to prevent excessive compression of the lower spine. Oh man, A1 Abdominal stretchage!

Lower torso [2]Kneel with your legs slightly apart and parallel to each other. Arch your back while squeezing the glutes and push your hips forward. Slide your hands onto your heels and push it out! This will also stretch your shoulders.

Lower torso [3]Don't overdo this stretch, please. AMBULANCE! AMBULANCE! AMBULANCE! Spread your feet about three feet apart (a meter) and place your hands on your hips. Squeeze the glutes and push your hips forward as you arch backwards. Slide your hands down as you increase the amplitude of the stretch. WARNING: Again, be careful while performing this stretch - and come out of it slowly!

Lower torso [4]This is like the hamster in the roll ball stretch. Rocking chair? Half moon? Just lie face down and bend your knees back. Grab a hold of both ankles with your hands and lift your chest and knees off the floor while contracting your buttocks muscles. Some yoga practitioners can do this resting the soles of their feet on their head.

Lower torso [5]Beginners bridge: Bridging for dummies. Lie on your back with your heels close to your hips. Set your hands on the floor next to your neck like you are going to do a kip up with your fingers pointing toward your feet. Raise your trunk up and rest your forehead on the floor.

Lower torso [6]Just like the bridge previous to this bridge, except you will raise one arm at a time and place your forearms on the floor.

Lower torso [7]ADVANCED DUNGEONS AND DRAGONS BRIDGE! Same as the previous bridges, except you raise yourself until your wrists are parallel with your shoulders. Push your armpits out, keep your head in, and close the gap between hands and feet while keeping your knees and arms straight.

Lower torso [8]MEOW! Kneel like an animal with the toes pointing behind you. Round your back. Feel the OPTIMAL stretch. Yes, OPTIMAL.

Lower torso [9]Here is an example of a stick stretch! YAY! This stretch works the same as the previous stretch except you will hold onto a stick that is hooked behind your knee.

Lower torso [10]The slump in chair stretch. While seated on something extend your torso, bend at the hips, and lower your stomach BETWEEN your thighs.

Lower torso [11]This is the most popular stretch for people nearly falling apart. Just lie on your back, grab behind your thighs - NOT IN FRONT - and pull your knees toward your chest and shoulders. Elevate your hips off the floor.

Lower torso [12]Raise your legs up in a squat position so your knees almost rest on your forehead. Support the weight of your hips with your hands. This also stretches your neck; However, avoid excessively bending the neck.

Lower torso [13]This is cool stuff isn't it! Raise your legs to a vertical position. Support yourself by placing your hands on the lower back. Now, keep the legs straight and spread apart while lowering the feet to the floor. You can also do this with your feet together. Once again, this stretches the neck so avoid crushing it. Oh - and this can stretch the hamstrings too.

Lower torso [14]The same as the previous stretch except with the legs together.

Lower torso [15]Yes, this chair stretch is great for you kids still in school, or you poor peeps with a desk job. Just sit up straight in your chair and turn to one side by use of your hands. Pull your leading elbow into your body. Keep your feet flat on the floor and rear in the seat.

Lower torso [16]Side bends, NON DYNAMIC THIS TIME. Just spread your legs, hands behind your head with the ELBOWS BACK, and bend your upper torso to the side from the hip. THIS IS NOT A HAMSTRING STRETCH - stretch your sides. If you have to, keep a very subtle bend in the knees to prevent your hams from getting missiled. You can even sit with your legs crossed if you wish.

Lower torso [17]The previous stretch with one arm resting on the adjacent leg and the other reaching over the top.

Lower torso [18]Kneel and extend one leg to the side with the toes pointing to the side too. Raise your arms sideways and bend to the extended leg from the hip. The corresponding hand rests on the extended foot and the other hand says Hi, how are you? as it reaches over the ear.

Lower torso [19]Pee in your pants. Actually, just bend over with the legs relatively straight and imagine pushing out behind you with the lower back.

Lower torso [20]GOOD MORNING NEIGHBOR! Stand with your feet slightly apart and interlock your hands overhead. Then drop to one side. Keep your shoulders in contact with your ears while you do this, like a skull sandwich.

Upper back

Upper back [1]OH YOU SNAKE IN THE GRASS! Anyway, kneel on all fours while extending your arms forward. To properly feel the stretch press your elbows and forearms hard against the ground while the chest lowers. It could help to bring your knees closer up.

Upper back [2]Easy. Sit and wrap your arms behind your knees, then lean forward and pull back while keeping your arms tight.

Upper back [3]A classic lat stretch. Grab hold of a sturdy object below hip height. Take a step back and drop your rear while you hold on. Feel the stretch isolate on one side of the back (lat) and continue to pull. You can even push away with your legs to further increase the intensity of the stretch.

Neck

Neck [1]This is like a tragic crunch! Lie on your back with both knees bent. Place your hands behind your head and pull your chin towards your chest. That's all there is to it!

Neck [2]Interlock your hands behind your head and pull forward. Rest your chin on your chest and keep your shoulders depressed.

Neck [3]The body boner! Simply extend your legs vertically and support the position by placing your hands on your lower back.

Neck [4]It just keeps getting better doesn't it? Well, start in the position from the previous stretch and slowly lower your knees to a resting position beside your head. Bring your chin to your chest by pulling the thighs in with the hands. Your knees and shins should rest on the floor.

Neck [5]Here's a great stretch for the lateral neck. Get a chair and grasp the edge of the seat with one hand - hold tight. Place your other hand on the opposite side of your head and pull it towards that side. This stretch can also be done standing, although I find it less effective.

Neck [6]Place both arms behind the back with one grasping behind the elbow of the other. Now, just lower your head toward the GRASPING arms side. Cool huh? This also stretches the posterior shoulder region. If you are bald, you will look cool doing this stretch.

Neck [7]Finally, a stretch for the anterior neck. Just lean your head back and gently pull backward. Great stretch for sword swallowers... And sword swallowing tricksters.

Neck [8]This stretch is another logic point for those twisting tricks; Because looking over your shoulder is an important part of twisting! Just push the neck to the side... I hope I don't have to tell you to gently push the neck instead of driving it.

Pectorals

Pectorals [1]For my first pectoral stretch, I will need a chair from the audience! Okay, you will need the top of the chair at mid chest level. If your chair is too high - fix it - or find another stretch. Simply lock your hands together behind your head and lean back while pulling your arms backwards. This stretch can be excessively vicious for the back ribs, so consider placing a towel on the edge or adjust the stretch to avoid this discomfort.

Pectorals [2]This is the king's chest stretch! Kneel on the floor and interlock your forearms together. Rest them on the seat of the chair with your head dropping below the surface. Let your chest and head sink to the floor.

Pectorals [3]Rest your forearm on the edge of a wall, making a 90 degree angle with your elbow and turn. Different regions can be stretched simply by moving the hand up and down the wall (changing the angle). You can also do both arms at once if you have this luxury. This is my personal favorite chest stretch.

Pectorals [4]Another stick stretch! Grab a stick with the palms facing down spread comfortably apart. Now, raise the stick overhead and behind you while pushing your chest out. EXCELLENT!

Shoulders

Shoulders [1]We will start our shoulder stretching quest with the anterior shoulder. For this stretch you will sit and recline on the floor with your palms down about a foot (30 centimeters) behind your hips. Your fingers should point away from your body and your legs should extend pointing forward. Just lean back as far as possible!

Shoulders [2]Here's something a little more advanced. It looks like a ramp! Start just like the previous stretch, except instead of sliding out, you will raise your trunk off the floor and open your chest up.

Shoulders [3]We will need a wall or structure for this stretch. Stand with your hands behind your back resting on a wall at about shoulder height, your fingers should point upward. Now, bend your legs and feel the stretch!

Shoulders [4]CHAIR, BENCH, OR OTHER SUPPORT STRUCTURE REQUIRED. This is a milder stretch for the anterior shoulder although adequate strength will be needed to maintain the position. First, support yourself with your body out and your arms locked straight. Then, simply bend the arms while lowering your rear to the floor.

Shoulders [5]Here we have our medial shoulder stretch (deltoids or delts as most call em). Sit down with both arms straight on the edge of the seat. Your shoulders and hands need to be rotated to the outside. Now, lean towards one side and feel your deltoid flatten and pan out. Feel the stretch in the middle of the shoulder. This stretch is actually difficult to hit right. You should definitely feel it in the middle, larger part of the shoulder. Try rotating the hands farther out to see if that helps aid stretching the correct region. NEH!

Shoulders [6]Lateral shoulder stretch! LATERAL SHOULDER STRETCH! Okay, bend one arm across to the other shoulder and grasp this arm with the opposite hand. Pull your elbow back to finish! Wow, easy. Actually this stretch can be manipulated many ways, try bending and extending the stretched arm to find the best stretch.

Shoulders [7]Drunkard shoulder stretch, especially good at ... bars... yep. But we will be using a chair! Rest your forearm in the seat with the elbow bent and lower your head and shoulder to seat level. This also stretches the pectoral.

Shoulders [8]Cool, a posterior shoulder stretch. Sit or stand with good posture! Place one arm behind the back at about waist level. Turn your head and rotate your trunk toward the stretched side. Shit, anybody who's tried putting sunscreen or tanning accelerator cream on their back will be familiar with this feeling.

Shoulders [9]Okay, towel, theraband, or some wipey is needed for this stretch. This stretch was actually THE stretch used to rehabilitate and regain lost flexibility in a shoulder injury I had January 2004. To say the least, it's pretty vicious - be careful with it. One arm behind the back, like you are a ninja drawing a sword from a sheath: This hand holds the towel down for the other to grasp. The other hand behind your back near your waist level, grabs this towel. Now, use your cute little fingers to get a good grip and DRAW THAT SWORD OUT FROM THE SEATH AS FAST AS POSS- NOOOOOOOOOO! Gently pull up with the top hand, getting the bottom hand as far up as possible.

Shoulders [10]Our last shoulder stretch will be for the extensors. Raise your hands up and cross one wrist over the other, interlocking the fingers or palms touching. Now, keep the arms straight and pull your elbows back behind your ears.

Arms and wrists

Arms and wrists [1]Biceps, easy to stretch. Just grab onto the edge of a wall or anything else sturdy and straighten the arm like crazy. If you look away from the stretched arm it will increase the ... stretch! Hah. Try to minimize pectoral stretch.

Arms and wrists [2]Grasp onto a stick resting behind your thighs with the palms facing forward. Try to push the stick against the back of the thighs. A better way to do this type of stretch is to hold a barbell in a preacher curl rack in the gym while the weight pulls the biceps.

Arms and wrists [3]Entering this stretch is slightly difficult to describe. Just copy what I do, hahaha, and straighten the elbows to stretch the biceps.

Arms and wrists [4]Time for some tricep stretching! Raise one hand above and bend it behind your head reaching towards the middle back. Grasp your elbow with the other hand and pull the elbow it behind your head. YEEE HAW!

Arms and wrists [5]You will need a theraband/towel/wipey thing for this stretch. Hold onto this object and raise this arm above and behind your head, lowering it behind you. Grasp the wipey with your free hand and pull down.

Arms and wrists [6]BRACHIORADIALIS STRETCHES! WHOOOOOOOOOOO! Kneel on all fours and place the tops of your hands against the floor, fingers pointing toward your knees. Lean against your bent wrists.

Arms and wrists [7]Do I really need to describe this? Just push down on the back of one hand with the other!

Arms and wrists [8]A wrist flexor stretch, for you my darling... This is stupid easy, I can't believe I'm explaining this. Place the heel of one palm against the tops of the fingers of the other hand. Press the heel of your hand against your fingers. Dahhh... I've sunken to an all time low.

Arms and wrists [9]Kneel on all fours. Bend your wrists and place your palms against the floor, fingers pointing forward. Now, simply lean to the front and feel the goodness of the world come upon your wrist flexors.

Arms and wrists [10]Wow, it got dark again. Turn your arms in so the tops of the wrists touch each other, then curl your fingers and hands up towards the outside.

Arms and wrists [11]This is difficult to explain; Turn and grasp a stick with your hands inverted, then bend your elbows and maintain the grip the best you can. Hope that helps.

Arms and wrists [12]Kneel on all fours. GOOD GOD - WE ARE MERELY SWITCHING OUR HANDS AROUND! BLASPHEMY! Make your fingers point to your body this time and lean BACKWARD.

Arms and wrists [13]AHHHHHHHHH!!! THAT'S IT, I'M TYPING IN CAPS! DOWN! ON ALL FOURS! NOW! BEND YOUR WRISTS WITH HANDS FLAT ON THE FLOOR - THE HEEL OF EACH HAND FACING THE OTHER. NOW LEAN BACKWARD OR FORWARD.

A summary for static passive flexibility training

Wow, I feel like this is the end of something big. Actually, we've covered a lot of ground here. If you've never distinguished different methods of static-passive stretching before you can do so now by beginning to integrate both isometrics and relaxed stretching into your training. Static passive flexibility can be brought up to high levels quickly, achieving the splits should only take one or two months from any level of experience if the methods are properly applied. You should see flexibility increase on a day to day basis if the stretches are properly included into your training. I feel I've provided an adequate number of stretches for your own use. However, this isn't every stretch under the sun. There are a lot of variations and neat stretches still out there waiting for you to try. Enjoy!

Developing static active flexibility

Static-active flexibility is described as the ability to assume and maintain extended positions using only the combined tension of the agonists and synergists while the antagonists are being stretched. You must learn to relax the stretched muscles and build up enough tension in the opposing muscles, so that body parts can be held in the desired extended positions. Ultimately, your static-active flexibility depends on your static passive flexibility and static strength; but you should also use dynamic strength exercises for its development.

Guidelines for static active stretching

Static active flexibility is difficult to develop to the level of your dynamic or static passive flexibility. One should employ a combination of both isometric tensions and dynamic strength exercises for the best results. For example, you could keep raising and lowering your leg to the side in one slow and continuous motion for a dynamic strength exercise, possibly followed by some static active holds: Such as holding the leg at the maximum height for six seconds or more (with maximum height emphasized over duration). Overall, static active flexibility depends on your static passive flexibility and static strength.

[WARNING] Regarding holding leg extensions, you need a strong lower back or you risk injury. As a weight test of lower back strength, you should be capable of comfortably deadlifting at least twice your body weight, no grit or problems; Otherwise, you risk possible injury or dismal progression. Moreover, static active stretches that involve muscles of the back squeeze inter vertebral discs and may increase lordosis of the spine. This compression becomes more harmful when the spine is bent, or bent and twisted (such as on leg extensions to the side). In between static active stretching exercises for the lower body, do stretches such as forward bends and pelvic tilts to minimize harm, relieve spasms, and increase the amount of space between the vertebrae.

Static active in your training

Static active flexibility will not improve your dynamic kicks or tricks. Holding a leg up is not developing dynamic flexibility nor dynamic strength, it is developing a static active flexibility and static strength that is specific to that particular hold. Strength, like flexibility, is specific to the speed of movement, its angle, and range of motion. To increase specific strength for kicking or tricking, you will find more value in exercises that are dynamic in nature. This doesn't make highly developed static active flexibility any less impressive, it is still something that will make you gawk in awe when witnessing a master of it; But, it will not augment the proficiency of your dynamic kicks or tricks.

A selection of static active stretches

Back lift holdSimply extend one leg behind and hold it up as high as you can.

Front kick hold [1]Begin by lifting one knee up in front of you as high as you can with squared hips and shoulders.

Front kick hold [2]Extend the kick and straighten the knee, hold this position.

Side hold [1]This can be done a few ways. The side hold can be entered through a round or side kick. Here is the preliminary hold for the roundkick side hold. Lift the knee up chambered as high as you can, turn the thigh on it's side with the knee pointing in the direction the kick will extend.

Side hold [2]Extend and hold this position as high as you can. Keep your hands and body up.

Side hold [3]Sometimes it might be beneficial to pull the leg up manually or hold onto a support.

Ankle weight mimeYou can use ankle weights if you wish! LOOK! I'm acting like I'm putting on an ankle weight! Oh man. I am the shit.

Upper body holdHere is an example of an upper body static-active hold. Interlock the hands behind your body and slowly lift them behind you until you can no longer increase the amplitude. Hold this position.

Twist holdKeep your feet facing forward and twist to one side as far as you can go. Hold this position.

Twist hold with weightThe same stretch as above except with a weight to alter the stretch.

The conclusion for step 3

WOW! That's it! In step one we've learned the importance flexibility training plays in tricking and why developing it to optimal levels is important. In step two we learned some basic principles of flexibility training, such as the difference between the flexibility types, what happens when you stretch, and what factors could affect your flexibility development. In this step (step 3) we've discussed in detail [How to develop] the different types of flexibility. You learned different stretches and how to implement them in your workout and long term training program. You should now be ready to include flexibility exercises in your training and see some great improvements. Thanks for reading everything I've written on flexibility, I hope you've enjoyed it. Would you like to go back to the flexibility tutorial starter page?

Health and nutrition articles

The lifestyle you live can make or break your tricking progression. I have authored several articles to help you gain an edge in your training.

Nutrition related topics: Water, the magic potion - The preferred drink of HARDCORE people.

Dietary logging : Caloric mathematics - Eat responsibly and get predictable results.

2P Weaponizing tactics - Tricks for better performance and a better physique.

Conquering the mid-day crisis - No excuse for shitty eating habits at school or work!

Kitchen tricks series:

Jujitoine kitchen tricks - The first installment with Antoine and Juji.

Kitchen tricks volume 2 - The second installment of the kitchen tricks series.

Supplement articles:

Homebrew Powerdrive - Create your own Powerdrive with this stack of ingredients.

Articles I wrote about fruit (I'm serious):

Fruit preparation - Proper ways to prepare fruit prior to eating.

Health and lifestyle:

Sleep 4 power - Don't overlook something as simple as sleep on you quest for acrobatic absolution.

Do it for you, do it yourself - How to handle parents when you decide to take a change in your lifestyle.

Water, the magic potion!

Author: Jujimufu

Published: Summer 2003

Water is a magic potion, I swear it. It's also important because it's the preferred drink of HARDCORE people. Obviously being HARDCORE is a good thing. Note: The word HARDCORE must always be written in capital letters exclusively because it's very prestigious. In this article I'm going to explain to you it's secrets and magic properties. I can tell you honestly there was a point in my life when I could not drink it. Training yourself to drink water can be hard if you're spoiled on wimpy sugar drinks and equally wussy alternatives. Soft drinks are not HARDCORE. Hell, they can't be if they have the word soft in the name. They are for weak people. So I'll start by explaining the benefits of water and how it can aid in your tricking career. Then I'll share with you some ways to convert to a strict water consumer.

Let's start off with healthy fat loss. An active trickster and athlete will want to minimize his fat intake and body fat ratio for maximum performance. Fat is a great energy source of course, but we want to use that energy not store it. Too much stored fat adds useless weight, and if you have some rolls or paddy legs you're going to want to get rid of it for obvious reasons such as the following :

You're slow

You're fat

You're ugly

You're fat

You're slow

You suck

You're gay

You waste oxygen

and

You are definitely not HARDCORE!

So if you are wanting to lose weight or use fat more efficiently for energy, water can do this. Water helps the body metabolize fat, but how? The kidneys can't function properly without enough water to filter them clean. They don't work to their full capacity when dirty or overloaded. Now, when the kidneys cannot finish all their work some of that load is dumped onto the liver. One of the liver's primary functions is to burn off stored fat into usable energy. The liver is one bad-ass organ, appreciate the fact that you have one. Anyway, when the liver has it's job and some of the kidney's work load then it can't do this to it's full potential. So overall, you metabolize less fat and weight loss stops if you don't get enough pure water. Another useful thing to know - Water naturally suppresses the appetite - You will not be as hungry for un-needed food if you drink ample amounts of it.

Water also helps you use energy more efficiently as I've said. The way it does this is because water is PURE! It can help push substances such as waste and chemicals out of your system. Out with the old, in with the new! Also water can help your body absorb vitamins or nutrients more efficiently. Ever hear of the term Water soluble vitamin? Some vitamins can only be absorbed in your body with the aid of water. Any form of liquid can do this but water does this the best because it's pure as pure can be. Vitamin C for example is a water soluble vitamin.

Water helps your body stay cool when you work out. You sweat a lot when you work out; If you don't keep your body clean and cool you will become weak, dizzy, or dehydrated. Dehydration, if it grows to moderate or severe levels, can cause the following: Low blood pressure, fainting, convulsions, bloated stomach, fast and weak pulse, skin's loss of firmness, and heart failure. All that shit sucks, heart failure isn't cool. So when you workout you will have to drink a nice supply of fluids. The best bet is to combine water with an energy drink when you workout. Also, pour it all over yourself so you're all slick... Mr. Slick... Slick... :)

Water helps the body remove toxins. It's pure so it can absorb the junk inside your body and flush it out! Then you feel fresh and clean! YES! DESTROY THE CRAP STUCK IN MY SYSTEM! WIPE IT OUT!

Water helps you fight colds and other viruses. Combine water with an insane amount of antioxidants, laughter, and rest and you will totally ELIMINATE the disease in your body. It's also good for preventive measures!

Friends have told me that drinking an ass-load of water can help curb cravings for cigarettes! This is a really cool tip to try if you're trying to quit smoking.

Water will reduce overall water retention and bloat. For instance, your body always needs a balance of sodium and fluids. If you don't get enough sodium you will faint or feel incredibly dizzy. If you don't get enough water your skin retains the rare amounts of water it has making you Look and Feel thick and heavy, wearing you down and decreasing oxygen exchange in the lungs. So if you drink plenty of pure water, your system will regulate this back to normal; Making you feel slimmer, faster, and cleaner.

Lack of water is the #1 cause of daytime fatigue, causing you too feel sluggish and not ready to trick. Drink water and go kick ass!

Increased water intake hydrates your skin keeping it firm and healthy, transforming you into a stunning figure! YEAH!

A 2% drop in body water can trigger short-term memory loss which will make you stupid. You forget little things like your car keys, a date, or maybe you'll forget it's raining outside. Drink more and you will remember more, you'll be more focused and it will make you smarter. ^_^

Water drops cancer rates! Drinking just 5 glasses a day (8 ounces is one glass) decreases your risk of colon cancer by 45%, breast cancer by 79%, and cuts the risk of bladder cancer by 50%! Mwhahaaha!! Cancer is weak, I laugh in it's face! Cancer is no match for my HARDCORE lifestyle!

Water is a catabolic substance, meaning it actually takes your body energy to digest it and let it go through your system. You lose fat just from drinking it. A cool fact is the colder the water the more calories it burns. To keep your body in homeostasis (balanced function) it actually takes energy to keep your body warm as the cold water goes into your system. You burn 150 calories extra a day just from drinking 1 gallon of icy water.

Water lubricates your joints. Joint pain can decrease with increased water intake. Obviously joint pain is the anti-christ of a trickster...

Among the health benefits I have stated it's also less expensive and will save you money! It can be very cheap and can make all the difference in the world when you convert. Hell, a soda or Sobe beverage costs $1 or more for 20 ounces. Water is free! Just go out and drink from the hose in your backyard. Drinking from the hose is HARDCORE.

Now that we've touched the benefits of drinking water, we'll discuss how you can change your ways. Let's start with my own experiences.

When I was younger I was so addicted and accustomed to soda beverages and sugar drinks that I would gag from a single taste of pure water. When I came to mature into a person who valued health and exercise this was going to change, and it was a gradual process of becoming used to it's taste and feel.

Basically the best way to train yourself to like it is to start working out really hard. If you are visiting this web site you might want to learn tricks or condition yourself to be a better athlete. If you train hard I guarantee that taste won't matter to you much when you're gasping for air and collapsing on the ground from fatigue in whatever training you're doing. You lose liquids from intense activity, and trust me when you're this tired your body won't care what form of liquid you put in it. For me it was running. I ran 400 meter sprinting intervals as fast as I could and I pushed myself hard enough that I'd feel like throwing up after running. Do you think I cared that water was bland after doing that? Hell no, I'd just down the whole fucking bottle of water cause I couldn't really taste anything to begin with, I was too tired and thirsty it didn't matter to me.

So start training hard and drinking some water in combination with an energy drink during your training. When you've gotten used to that start adding water into some meals here and there. That's all there is to it! If you keep at it and stop drinking other stuff such as soda or high GI drinks on a normal basis your body will accustom itself to the blander liquid. Not to say those other formulations don't have their place in your diet, cause obviously you need a high glycemic carbohydrate drink post workout with fast proteins for reasons I'm not discussing here cause it would take me all day, but you should almost exclusively drink water overall. It even enhances the taste of a meal. Spaghetti tastes soooooo good with water because you don't have that glass of tea or coke sitting their taking the emphasis off the main course. Those other beverages are just sugar garbage that spoils your sense of taste with corruption. Definitely not HARDCORE...

Lastly how much water should you drink? Experts have for years stated that 8 glasses a day is enough for the standard individual. 8 glasses is 64 ounces. However, the average individual is not HARDCORE. HARDCORE people need a helluva lot more water! If you are one of those average people you can get your daily supply by drinking 4 (16) ounce bottles. If you're HARDCORE though you'll need to down the shit down like crazy because you'll be losing precious fluids tricking and tearing open street gang members with your bare hands on a daily basis. I hope you realize water intake can vary between the activity levels of individuals.

Once you convert you'll never go back. The feel is as incredible as the money you save! Be HARDCORE! Drink WATER!

Resources:

http://www.fijiwater.com/site/health_benefits.html

Mrs. Houser's Food Science class 2002

Local Dietician sources

Food logging / Calorie mathematics:

Author: Jujimufu

Published: Summer 2005

Food logging and calorie calculations, these tasks summon imagery of both compulsive record keeping and meticulous calculations. Food label details suddenly become points of interest, and eating can become a nightmare of scribble on paper.

So what's the point of counting your calories? I've had awesome results without keeping track of this crap. What a waste of time...

I think those who couldn't give a shit about nutrition in the first place wouldn't be reading this write up. So we will pretend that the above was said by someone who has a clue about diet maintenance and practices healthy eating and drinking habits. Now, I can emphasize, I've had excellent results without bothering with nutritional math too! It's not essential, but it has its uses. So who would benefit from calorie counting and why or how?

Someone having trouble losing weight: Why? Because if the pounds aren't coming off you might be overeating or eating the wrong foods. Check and see, records don't lie.

Someone having trouble putting on muscle: Why? Because weight gain has a direct correlation to how much you eat and what you eat, particularly, making sure you eat enough.

Someone wishing to bring their diet to a new level of perfection: How? By going through the process of food logging and calorie mathematics, you'll be able to make better eating decisions: Because let's face it, when you have an idea of the macronutrient profile of a particular food, and realize the possible fallacy of a certain eating pattern, you'll make different decisions

Someone who wants to experiment with their body: It doesn't have to have a point and it doesn't have to be a dreadful hassle. Setting up diet experiments is an interesting way to improve exercise performance through direct experience. I've messed with all sorts of PCF ratios, tried drastic day to day changes, tried different food combinations, the list goes on. It can be really interesting to see and experience the real impact your diet has on your day to day physical state of performance and overall function.

Someone who wants all the keys to diet mastery: RECORDS DO NOT LIE! Logging it, and counting it will give great insight into stuff like: Why you had a good or bad workout, Why you are hungry during parts of the day, Why you are still fat, Why you have gas in the morning, or Why Antoine can crush the fuck out of you and you can't do a damn thing about it. The list goes on and on and on and on and on! Just take a look and see what you are eating, when you are eating it, and in what combinations and quantities! Change it up and see the changes, good or bad. The records will act as a flashlight in the dark.

So let's do this!

Before you begin you will need some tools. A scale that measures grams. Good luck getting one, because this is impossible without one. I bought a digital one from bulknutrition.com for about $50 U.S dollars. You can find cheaper ones, Antoine uses the traditional non-digital kind. The obvious use of the scale is to measure the quantity of food. Also, a form, is a good way to keep things consistent. You can download this PDF form I have provided and print a bunch.

Alright here's the scale, set it to grams and push the button.

Just like a body weight scale, it will read zero.

Now that we have the scale setup, let's get some almonds. This handful of almonds weighs 30 grams. Now, to see what's in these nuts we can do one of two things.

A) Check the bag or packaging the nutz came in to see how many grams equal one serving. I put one serving on the scale, 30 grams, good for me. You might want to add or remove nutz until you've got one serving. Or...

B) We check an online nutrient database. You will need an internet connection to do so, and it just so happens you do!

To check online, you can use one of these three websites:

USDA food index

Nutrition data

Calorie king

I will be demonstrating how to use the USDA food index. After loading the food index page, type the food you want to search. NOTE: The utility has trouble with plurals. For example, if it can't find almond, try almonds instead. It will load up the results for your search, select the one you need and click submit. The next page will query the amount, type in the amount (30 grams for this example) and click submit. Finally, view your results and take what you need! Easy eh?

Digital scales have reset features that provide a great deal of convenience. For example, I can place this 600+ whatever gram plate on this scale, push the button, and it resets it back to zero.

So now that it's back to zero, I can weigh only the food, like this piece of grilled yellowfin tuna fish.

If you need to log meat, then check the packaging for the cut. This package announces AHI TUNA STEAKS on the front.

But on the back, we get the fine details. For deli and butchery meats, you'll have to refer to the paper label for the type of cut the meat is. Most of the time, the search results for meat cuts are ridiculously vast. Beef... Is a bitch. Just try to make the best choice you can.

And now we have a meal! Weigh it, then toss it together on a plate!

What should I be writing down?

Well, if there is something in particular you need to look for, you can add it. If you are using one of my basic forms, just write down the Protein, Carbs, and Fat first of all. I'm so bold to say that once you get a good hang of this you'll likely not even write down the calories.

What the hell are you talking about? I thought that was the point of this, now you're telling me to skip counting the calories? WTF?!

Hahaha! Listen up chief! When you decided to keep track of your diet on a caloric level you had to have a goal in mind. That goal was a number, and that number should have been divided between the three macronutrients. Without this, you would be wasting your time. Here is an example:

My diet from January 11th - 16th this year was based upon a 3800 calories daily @ 25:52:23 PCF ratio. This means that 25% of my calories came from protein, 52% from carbohydrates, and 23% from fat. Now for the magic! Since proteins and carbohydrates have the caloric worth of 4 calories per gram, and fat has 9 calories per gram, we can reach our daily caloric quota by keeping track of these three alone.

In my case, I took 25% of 3800: 950 calories, and divided it by 4. 237.5 grams of protein, round it to 235 or 240 for something nice and neat. Do the same for carbs, at 52% I'd need 494 grams of carbohydrates a day. Do the same for fat, except divide the caloric percentage by 9. 97 grams of fat.

Round these numbers and my daily goal was 240 grams of protein, 500 grams of carbohydrates, and 100 grams of fat per day.

Now watch the reversal. 240 grams of protein + 500 grams of carbohydrates = 740 gram weight of food. 740 x 4 = the calories deriving from these two macronutrients, we'll call it (PC). Now (PC) + 100 grams of fat x 9 = 3860

The 60 additional calories are from rounding the numbers up. So if your goal, for example, is to bulk up - You might want to round up. If cutting, round down. If you're anal compulsive don't round your numbers. That simple. No more big numbers!

Now we just keep an eye on our macronutrient quota. When you need to increase or decrease calories, or when you want to change your macronutrient ratios, do the math, get your three numbers, and you're set!

Five tricks for easy logging

You know what you need and how to do it, but I'm not gonna leave you hanging. I got some tricks to make this whole process easier.

Trick #1: You have a pattern, use it!

Calorie counting is only difficult for the first few weeks. After that, you'll likely have enough momentum to make the process much quicker and more efficient. Here's how: By the second day you've probably already flipped back to your first day of counting for reference to some foods you ate. You have a pattern, use it! For example, my breakfast doesn't change much. I like variations of the Jujitoine MR-R, and if I'm not eating that it usually has many ingredients that go into the shake anyway. So since my breakfast doesn't change much, then all I gotta do is check back and write down the number. This brings us to our next trick...

Trick #2: INGREDIENTS! TOGETHER!

Yes, it's amazing, but if you combine ingredients you will end up with a recipe. If the recipe remains the same, then you will be calculating the recipe, not the ingredients. Let's go back to the Jujitoine MR-R. If I drink the same one everyday, then I would just write it down as one line, the entire recipe... Hmm... This leads us to my next trick....

Trick #3: Keep a log book

We're going the distance! Hole punch your log pages and slap em in a binder. Keep all these pages in one place; Moreover, your log book can pocket charts and labels for use, so you don't have to run to the kitchen and check the packaging, or sadly, the trash can for that label (Yes, I have gone outside and dug in the garbage for food labels. It usually ended up being some type of meat, guess that makes me a little crazy). So once you have some print outs, labels, and a week or more worth of records, this becomes very easy. There are a couple more small tricks.

Trick #4: Keep sticky notes on hand

Look, you don't have to carry your calorie binder or folder everywhere you go. I like to keep a magnetic sticky pad on the fridge, this way I scratch it on and tear it off when it's time to do the totals.

Trick #5: Convenience at your finger tips

Keep the food databases one or fewer clicks away: Nothing is worse than typing the USDA url in and navigating to their database, so keep the bookmarks available! If you're using firefox, get the nutritiondata.com plugin for the quick search engine. Even better, stick a link to the database in your computer's startup folder or on the desktop. Keep it a click away or less!

Different ways to use this

Okay, you have a dietary goal, know what you need, how to calculate it up, how to keep it simple, and how it's going to work. Great! I got just a couple more things to discuss, they are different ways to use this food logging skill. Apart from keeping track of everything you put in your mouth, everyday, you can just do partial calculations or test periods.

Partial meal calculations

After getting a little experience, you could stop logging everything in your diet and just log certain meals. For example, log breakfast and the meals around your workout, then just build around this without keeping a record of it. This saves time and still helps you stay on the right track.

Partial macronutrient calculations

Let's say that you're working your diet a special way to rotate macronutrients (cycling) and you need to pay special attention to one or two of the three macronutrients. If you've been logging for a small period of time you've likely adapted to a specific pattern and amount. If you have a strategy you'd wish to try which involves rotating the numbers around, you might find it easier to simply keep track of one of the three macronutrients. For example, when Antoine diets down for a contest he's having to pay special attention to his carbohydrates. First there is a gradual deplete, then a drastic deplete, then a load. So with everything else constant, he would be paying extra attention to his carbohydrate intake during these periods, so he might choose to log those alone and wing the rest of it.

Test periods

Keep track of your diet for X amount of time to get an idea on what you need to change for your diet goals, then do it! Once the patterns are becoming more obvious, you can stop logging and just follow the templated records of your test period. Let's say you are on a weight loss diet and logged what you ate everyday for two weeks. Let's also say you lost six pounds in those two weeks, awesome! You could continue food logging, or, since you have an idea of what's working you could stop keeping records and just make sure you're eating like you did those two weeks. But what happens when weight loss stops? Start logging again and make adjustments!

My experience with food logging

I do it several times a year. I'm yet to find a personal use for it on a year round basis, but it's something I've gotten good at and it's a nice skill to have. During this winter 2005, I bulked up to 195 pounds. Okay, I was eating a consistent 5200 calories a day for weight gain. Man, it worked haha - but shortly after my tricks went downhill (No shit, what was I thinking?)So I began a cutting diet in March and dropped back down to a lean 175 in about six-eight weeks. I kept track of my food intake, my weight loss and records had a direct correlation; It was really interesting.

Conclusion:

I hope this write up has taught you how to effectively keep a record of your eating habits. Once you have a goal and a plan, put it to use: HAVE FUN!

2P Weaponizing tactics

Author: Juji

Published: Spring 05

This is not a comprehensive or revolutionary write up on dieting, exercise, or health. I started the article under the name Adipose Annihilation,but later found that the article wasn't only good for fat loss. So I've changed the name to 2P Weaponizing tactics. I really just wanted to use the word Weaponizing, so the title barely makes sense. 2P = Performance and Physique. So if you want to translate the article title, its name refers to using small strategies for attacking physique and performance problems. I'm splitting up the tactics into categories: Diet, Exercise, and Extra.

Round about diet tips:

Ditch the monotony

If you eat the exact same meals at the exact same times everyday, you're doing yourself an injustice. There are some meals we just get used to that we eat everyday, that's okay - If they meet our dietary needs and goals. We are creatures of habit, but... Try to eat a lot of different things. Each day, I eat at least a dozen different types of fruits and vegetables; I eat a lot of different meats each day, and get my fats from a lot of different sources. My meals are colorful and full of life. Luxury? No, I eat a little of everything and the initial grocery purchase goes a long way. Ditch the day to day eating plan, follow principles - not a daily eating regime. Variety kicks ass. A lot of it.

Eat this, not that

We've all heard it before. Eat whole, untouched foods and limit processed foods. Yeah, but chances are you aren't following this advice. What are you eating for breakfast? Pop tarts and a muffin with a cup of orange juice? Are you even eating breakfast? You can't tell me you're actually eating that slop of shit they serve in the school cafeteria? Are you drinking glass after glass of chocolate milk, snacking on skittles? Let's fix this...

Take a look at this load of crap. Talk about cleaning out the trash from your refrigerator. BBQ sauces loaded with high fructose death syrup, jelly, dressings with damaged oils, fake butter spray, milk, CRAP!

Ah, much better.

Protein: Eat stuff like chicken, canned fish (tuna or sockeye salmon packed in water), fresh fish (wild salmon, yellowfin tuna, etc), beef, whey protein, eggs, turkey, pork, horse meat. Whatever. You get the idea. Protein is good. HOLY SHIT! The eggplant and jellyfish whey protein shake! What about fatty meats vs. lean? Animal fat is great, just eat it later at night and with minimal carbohydrates. We'll talk more about food combinations later.

Carbohydrates: Fruits. Fruits kick ass. Eat a variety of them. Don't just eat apples and bananas like most people eat; Eat grapefruit, cantaloupe, watermelon, grapes, oranges, LEMONS (YEEEE-HAAAAW!), strawberries, oranges, blueberries, raspberries, pineapple, peaches. There are a lot out there, I left out plenty of them. Vegetables, eat them with meat or low carbohydrate meals. Stuff like eggplant (my favorite), onions, tomatoes, broccoli, green leafy stuff like spinach or a salad mix, bell peppers, celery, cauliflower, squash, yes! Produce kicks ass.

What, just fruits and vegetables!?

Of course not. Brown rice and old fashioned oats are great grains; Sweet potatoes are a godsend and dry beans (not canned, cook them yourself) are good. Beans have a scary amount of fiber, and fiber rules. Haha. I think it's best to limit your intake of most other grains though. Limit wheat like breads and pasta when dieting for fat loss. If you eat

bread, WHOLE GRAIN - as rough as you can get. It should hurt eating it. Don't eat enriched wheat crap. Just unprocessed grains, as rough as you can get.

Fats: Yes fats. Try to balance your diet so saturates, polyunsaturates, and monounsaturates all comprise 1/3 each of your total fat intake. What are those? They are the types of fats! Most foods have some of each type, but some are higher in one fat than others. Oh, and saturates aren't evil. Get the saturates from stuff like coconut oils and animal fats, easy. Good sources of polyunsaturates include flaxseed oil and milled flax, sunflower seeds, walnuts, and pine nuts. Sources higher in monounsaturates include macadamia nuts, pecans, almonds, olives and cold pressed extra virgin olive oils, pistachios, and cashews. Eggs seem to have nearly an equal amount of the three types, some foods are cool like that. Stay away from trans fats. It's hard to demonize one food as being completely bad, but trans fats are one. Trans fats are basically damaged fats - stuff like vegetable shortenings, snack foods, cooking spray, margarine, partially hydrogenated this, fully hydrogenated that. It's the phantom killer.

After listing out a bunch of foods for each macronutrient category, a fellow forum member had posted a link on the forums to a familiar website that listed some of the best foods to eat. GAH! I wasted all that time?! Well, no. But anyway, here is an excellent list for those awesome foods:

The world's healthiest foods list!

Drink this, not that

Drink only water, pre-during-or post workout shakes, and liquid meals, like blended shakes. Skip soda and other happy sugar drinks. Skip commercial juices, coffee, tea, etc. Neh, black coffee is probably okay, no sugar or cream. Milk? Bah. Cottage cheese kicks the crap out of milk; But milk can be okay if you aren't relying on it as a taste crutch. Read my Water, the magic potion article to learn more about water's benefits.

Eat balanced meals often

You skip breakfast and eat lunch, then eat dinner. All the while you're snacking on bullshit the rest of the day. Great. That sucks. Eat 6-8 smaller meals a day, every 2-4 hours you need some food coming in, and most of the time you need complete sources of protein at every meal. Keep that metabolism steady with frequent eatings - and protein slows gastric emptying (fat does too) so at least eat the protein at every meal to dwarf between meal hunger and keep your body from synthesizing it's own muscle for fuel. YIKES! Yes, oatmeal and beans have protein - but they are not complete. Add an egg or something to complete the amino acid spectrum.

Intermission

Okay, that covers the basics. Eat good, healthy food often throughout the day and avoid most beverages except water and blended meals. Ditch your day to day diet plan and just go with the flow. It's time to introduce some dirty diet tricks.

P+C and P+F = The win

This tip comes from John Berardi's website from his massive eating article series. Basically, you minimize eating fats with carbs. Now, from reading his article you could get the wrong idea like I did at first. After first glancing through his article I began to fear eating the two together, ever. I'm an idiot. NO! The idea is just not combining them together in huge quantities. So you end up eating dominant protein and carbohydrate meals, or dominant protein and fat meals throughout the day. I find the best way to apply this is using a temporal approach to nutrition, meaning you eat the bulk of your carbohydrates at the beginning of the day, minimizing them near the evening. Eat more of your fats at the end of the day, minimizing them at the beginning of the day. Eat proteins throughout the day. Also, try to eat your veggies at your fat/protein dominant meals. Some of the good stuff in veggies won't be usable unless eaten with fats. What does this do anyway? Well, it creates a better insulin sensitivity profile and it makes your body more efficient at burning fat and keeping muscle. Good stuff.

Food logging, see what's up

If you haven't, read my Food logging article. Keeping track of what you eat will make it easier to make adjustments later on when results or changes start happening. Knowing what works, having it on paper, is totally an awesome thing. Then again, not getting results and having it on paper - will give you great insight into what you could be doing different.

Use thermogenic fat burners for fat loss

Why? Because they can work if used correctly and/or sparingly. Just make sure you're using them in conjunction with a very active lifestyle; Like - exercise a lot and be a madman. If you are using them while sedentary, you will be wasting your money and screwing up your stimulant and insulin sensitivity. Excessive intake of caffeine or other stimulatory drugs results in tolerance. You need higher and higher doses to get a dismal result. After awhile, your body just doesn't respond the same to them anymore. So use them in cycles for fat loss, and use them sparingly for training sessions. If you have been regularly abusing caffeine by coffee, teas, geek candies, or sodas daily, you've already abused it and should skip the fat burners and eliminate those sources already present in your diet.

Cheat to win

Last, but not least for today's diet discussion is cheating. OH MY GOD! I JUST CHEATED ON MY DIET! Some people think cheating is necessary to maintain sanity on a strict diet. Other people, think cheating is for the weak un-HARDCORE lesser human beings who inhabit the earth. Actually, let's not oversimplify the whole thing. Back tracking here a moment, CHEATING - simply refers to breaking your set dietary rules by doing what you want. It might involve eating a disproportionately large meal or a meal that doesn't suit your needs but suits your palate. It could also involve not logging your food if you are on a food logging intensive diet. So... I encourage those who need to, to cheat! Why? Because it's good for the mind, and in the long run - helps you stay on track. Think of cheating like this. You train hard, and then you rest. You diet hard, and then you rest. Cheating can also be a reward after hard training and dieting. As your diet gets healthier and healthier, you actually need to cheat less - or in small, almost unnoticeable ways. Cheating for me usually involves over-eating the foods that fit in my diet that I actually like, like oatmeal or fruit. Oh, and for you people who NEVER cheat, you lie; You may not realize it, but somehow your body is pulling something in that doesn't suit your dietary needs. What about people needing to lose weight? You're in purgatory, you cannot cheat. You have been cheating everyday up until you started making healthy diet changes, it's evident by that sack of lard hanging from your midsection or ass. Skip the cheat meal unless you've earned it.

Exercise tips for great conditioning:

Fortunately, exercise is a lot simpler than diet for fat loss or conditioning. Sure, you can make it more complicated, but it's seriously an easy matter. Essentially, making fat burning more complicated by exercise often involves manipulating diet around exercise. We'll touch topic on some of that later. First up, what kind of exercise is best for fat loss and surprise results? Trick #1 coming right up!

Exercise variation is your ace

Slow cardio is best for fat loss right? No, no, wait. Interval training is a better idea since it has a greater impact on chronic metabolism increase. Hey! Swimming burns more calories than running? Does it? I haven't a clue! How about an answer we can all use: DO IT ALL! It's so damned simple, and this answer is preferable anyway. Instead of just jogging the same route three times a week to augment your fat loss or something equally uncreative and monotonous, CROSS TRAIN! CROSS TRAIN! CROSS TRAIN! Go find a track and run a few 400's as fast as you can. Jump rope nonstop like a madman for 15 minutes, then do it again. Tomorrow you can roller blade a few miles for about an hour. Do resistance training, lift that heavy weighted shit. Deadlifts and squats own! And of course - GO TRICKING! ALOT! Keep it fresh and interesting.

Do work for fat loss

Washing my car, cleaning my rooms, and helping my dad do garden work are some ways I keep active. Plus, doing these things can build up strength and toughness in areas you just won't get in the gym or in normal training situations. Yeah, when I was helping my dad prep the garden in my backyard it involved me pile driving dozens of posts, tying up cage wire, bending over and planting the veggie buddies, throwing and spreading mulch all over the place, etc. We did it during a hot afternoon and it wore me down to nothing. I remember bending over and crouching hundreds of times, my back felt like it was worked to failure in the gym doing nonstop deadlifts or hyper extensions; The only problem was I had to finish up the work, I couldn't just go work another exercise and call it a day, so it

stomped the crap out of me. My dad kicked my ass that day, he'll out-work anyone any day. This is just an example scenario. Getting routine exercise isn't the ONLY way to get your exercise in. Get outside and do some work, or stay inside and do some work. You'll see for yourself.

Intermission:

Okay, we got the active lifestyle thing in check. Right? Exercise often, change it up ALL the time with cross training, and go do some real work to create the best fat loss scenario via exercise. Now we delve into some trickier exercise induced fat loss tips.

Fasted cardio

Here's a pretty controversial tip that if applied right, could increase fat mobilization for energy during aerobic activity and burn a lot of extra fat off you, fast. Basically, upon waking up you go do cardiovascular exercise before filling up on a huge breakfast. WHAT?! Wouldn't that be insanely catabolic? It could be insanely catabolic, or it could be mildly catabolic. It could also be beneficial for people who don't have much to lose to begin with. If you're a tuned athletic machine, you shouldn't be worried much about fat loss to begin with, so morning cardio for fat loss isn't something you need to use. What? You're coming off a bulk? Whatever. A more moderate approach may be a better idea / but fasted morning cardio could speed up the rate of fat loss for anyone. However, how about a trick from the sleeve? The fasted cardio cocktail:

Protein: Intake some half an hour to an hour before the cardio. Having a little protein in your blood gives your body something to use that can benefit your muscles and won't cause an insulin spike. Whey protein is the best choice, but I suppose a couple eggs wouldn't be a bad choice either.

Caffeine: Caffeine is a double-edged blade. It can fuck you up or it can help you out a lot. The best time to use it for fat loss is before morning cardio. You can buy some straight caffeine pills (caffeine by itself is ridiculously cheap) or you can buy a mixer product. If none are available, a small cup of coffee will work fine. Caffeine prevents a decrease in intra muscular potassium, which helps keep water inside the cells (Importance of cell hydration will be discussed shortly); Caffeine helps prevent gluconeogenesis, which is a body process that starts the breakdown of muscle protein for fuel. It helps mobilize fat for energy use, and it wakes you up.

Water: Drink about a liter or more of it right before cardio. SLAM IT! This will cause your blood to become hypo-osmolaric, which will help push fluids into the muscle preventing muscle break down.

So take the protein and caffeine together about half an hour to an hour before morning cardio, and slam about a liter of water right before heading out. Take some water with you too. NOTE: Likely you will drink water with your protein upon waking, you will be drinking water before beginning, and you will likely drink water during your cardio session. YOU WILL HAVE TO PEE. Usually when I was doing morning cardio to accelerate a bit of fat loss from winter bulking, my choice was roller blading down a greenway bike trail. Anyway, I usually just pissed a line on the blades after looking over my shoulder making sure nobody else was around - but this was a luxury. If you're at a gym, you can make a run for the bathroom (a few of them) easily. If you're at your house, again no problem. If you are running a neighborhood route, you better find a solution before heading out. NOTE #2: If you take the protein and caffeine, you need to give it time to hit your bloodstream. In the meantime, you can do some light dynamic stretching - clean your room or the house a bit - answer e-mails - homework - laundry - etc.

Juji, I'm still in school and it's hard for me to get up early for morning cardio. What should I do?

Personally, I'd skip it. Sleep is very, very valuable; If you must be at school early, it isn't wise getting up two hours earlier just to do cardio unless you get all the sleep you needed. There are plenty of fat loss options for you - don't cut out on sleep for fasted cardio. You could still do it on weekends, but just don't be sacrificing sleep for cardio: It's not worth it.

What type of cardio should I do? Burst intervals or consistent slow cardio?

I'm not even going to begin to argue in favor of one over the other. Do whatever you want. Hahaha.

Resistance training

Unless your goal is to go from tubby to skeleton (what if you already are a skeleton?!), you're gonna want to do some resistance training too. You won't have washboard abs, boulder shoulders, or a frightening pair of legs underneath that tub of lard unless you've been engaged in some resistance training. You could seriously be disappointed with your fat loss program when you realize underneath all that fat, there was nothing extraordinary. Putting the discussion on physique benefit aside, resistance training stimulates fat loss by increasing metabolism over a longer period of time than cardio: Meaning your metabolism is jacked like crazy for hours after resistance training, it's not so high post cardio. More muscle = more calorie burning during rest. These are just some reasons why weight trainers can stay very lean without doing aerobic exercise.

What about tricking? Will it harm my tricks?

Yes and no. If you resistance train so much that you are not allowing your body adequate rest for your tricking sessions, then yes, it could affect your tricks for the worse. If you put on too much size, you'll slow up too // BUT BEFORE YOU DECIDE TO AVOID WEIGHTS FOR THAT ONE REASON - REALIZE IT'S A SLOW AND DIFFICULT PROCESS OF ADDING EXCESS MUSCLE! And reaching the point of excess in terms of tricking performance takes a whooooole fuckload of time and focus on that one goal. You will NOT look like Antoine if you decide to lift weights three times a week, you will NOT look like Antoine if you take whey protein either. You WILL look like Antoine if you are lifting weights a dozen times a week and eating a ridiculously tough diet. Resistance training is good for tricking, and it won't interfere with it unless you are doing it more than tricking.

Extra physique and performance tricks:

These next few tricks (no pun intended... maybe) aren't absolutely cheap or dirty at all..

Brush your crap cravings away

Now, if you eat a good diet and follow a lot of the advice I've already laid down, most likely you won't crave junk food or sweets, and you won't really ever be hungry. But if you do, try this tip I thought up all by myself! Just brush your teeth. Really well. Like, spend over five minutes brushing. Then floss, then do the mouth wash thing. Okay, after all this effort - do you really want to pollute your oral orifice with food or drink? If it's still a bother, try eating ice cubes or picking your nose until it bleeds. That'll give you something to do.

Sun tan

Nobody wants to see your pasty white ass or milk soft - water retaining skin. Reach out for the light! In fact, whenever I get dark for summer I usually end up losing a couple pounds of excess water weight. Tanning kicks ass. One word of warning though - START OUT SLOW. Start very slow. Burning yourself is where the real damage is done. Gradual build up to a different color is much safer.

Look at yourself a lot

Mirrors are great! The more disgusted with yourself you are the more motivated you should become. If you see yourself all the time, you might be more self conscious and make better health decisions. Watch yourself in the mirror as you stuff your face with chocolate candy or a pastry. Start doing poses and crap in the mirror: Oooooh, look at those abs! Posing is good for you! Yep! Keep your head in the right place, which should be right up your own ass.

Change your food preparation and eating habits

Instead of eating a bunch of food in the kitchen then getting out, make a meal. Make it colorful, pretty - nearly gourmet. The time taken to prepare it will make you enjoy it more. When eating, chew your food really good so your jaw gets super tired. HEH! No, it makes you take your time eating so digestion is both smoother and your brain gets to tell you Enough, stop eating before it becomes too late and you feel like you ate a blimp. Oh, but if you sit and make a smaller portion already set out, you won't over eat anyway. Score! Also, use good etiquette; It can make you eat more carefully - enhancing the meal's tiring factor.

Sleep

Did you know that sleep is crucial for... anything related to your physique and physical performance? If you aren't getting enough, you'll be short changing your results big time! Go read my sleep for power article for more information!

Conclusion and resources:

I understand some people are extremely anal about the validity of nutritional advice, me being one of them. Everytime it seems I go looking for something, contradictions begin compounding until I sometimes just say "Fuck it". To simplify it up as much as possible, for a better functioning and looking physique you have to work hard and eat right. What I presented in this article is a culmination of the things I have used personally, not necessarily for fat loss, but for health and performance; And to some degree, aren't they one and the same? I hope these tips help present a change for a better standard of living.

As for the resources, it's been touted that when a nutritional book hits the shelves after publication, it's already out-dated. I find the most valuable resources are online publications that cite recent publications of scientific lab and field studies. The studies are even more valuable, but getting them is expensive and understanding them takes several reads and sometimes some extracurricular education. Here is a linking to some places, articles, and names that I found important when writing and applying this knowledge for my own use...

John Berardi.com - an awesome site that's already linked elsewhere on this website. This guy knows his shit, for sure. Check out his nutritional article index for some good reading.

ABCDE info (Sorry no link available)- this is a little far fetched, but when I was looking for an answer to the fasted morning cardio, I kept running into the name Torbjorn Akerfeldt, a swedish researcher. He seems to be associated with a diet called the ABCDE diet. Anyway, I found what I could from the name through google from a dozen fragmented sources.

T-nation.com - besides the Biotest marketing, many people write in depth articles for this website that go into awesome detail and cite plenty of sources. Skip bodybuilding.com, this site is much better for... dietary and training info! Here is a link to the article library, just in case you get lost haha.

That's it. Sorry the article was all over the place. I started it as a fat loss article, so that's why it skips around physical performance and fat loss topics. I figured there would be no harm in releasing it, even though it sometimes seems to lack a goal or any sense of consistency. 2P WEAPONIZERS UNITE!

Conquering the mid-day crisis

Author: Juji

Published: Fall 2005

You've probably heard of a condition called mid-life crisis. It's an emotional state of doubt and anxiety in which a person becomes uncomfortable with the realization that life is halfway over. Today I'm not discussing mid-life crisis, I'm discussing mid-day crisis. Mid-day crisis is an emotional state of disarray and hunger in which a person becomes uncomfortable with the realization that they didn't prepare an adequate mid-day meal. It's quite common in this modern world, most profound in the late grade school and college level.

When we were kids

Remember when... Remember when we were kids we had to pack a sack lunch for school, if not we might have bought lunch with the money our parents gave us. Most kids back in the day packed lunches that might have contained items like sandwiches, chips or crunchies, and dessert goodies like cookies, oatmealish pies or swiss cake rolls. The beverage was usually bought at school cold [Cola, Gatorade, Milk]. Lunch was simple when we were kids, even more simple for the kids whose parents packed their lunches.

Fast forward to the present

You probably stopped packing a complete lunch sometime long before highschool. It really didn't matter because the lunch we ate when we were kids sucked balls anyway. When I was in highschool I noted that most of the students either A) Bought a combination of three large Otis Spunkmeyer cookies and a gatorade. B) Bought a full lunch and only picked at the main course, while eating the whole pile fries. Or C) Didn't eat lunch. Eating habits like these are why people get uglier each year. The sad thing is that these piss poor eating habits carry over later in life. Post highschool people just drop by a fast food restaurant since they aren't bound to the building. Great! Just great! Where is our salvation from the mid-day crisis?!

Initiative!

Yeah, fitting in the time to prepare a healthy lunch everyday of a five day work or school week is a real bitch. Unfortunately the mid-day lunch crisis sticks with you until you break it. The schedule has nothing to do with your reluctance to fit in the time to prepare; Don't think you'll start eating better when your schedule changes, you gotta do it now! Break the mold of neglect you cast yourself into and make a healthy lunch part of everyday. Let's get going, I have a couple tasks to start you off on the right foot:

Task #1 Get an insulated cooler lunch box or locate a refrigerator at the workplace or campus.

Task #2 Find a microwave and use it!

Accomplishing task #1 and #2 serves two purposes - it provides us a way to eat cold and hot meals away from home. This provides us with any healthy eating option we want at the mid-day point. Anything is now game. Baked chicken? Kept in the cooler and eaten cold or reheated. Oatmeal? Add water and microwave. Potatoes? Sliced and steamed, kept fresh in the cooler and eaten as the baked chicken (cold or reheated). Cottage cheese?! Yeah, kept in the cooler and ... let's not microwave it (I don't want to know what happens). So you see, now your options are nearly limitless - So get yourself out of the mindset that you have to manage with what's available at the mid-day point by eating half-ass meals, you can eat healthy anytime you want. Anytime. Anytime. Anytime. Anytime. Get it? What do you think you should be eating? What would you eat if you were at your house? Think about it for a moment.

Two rules for grade school students:

Rule #1 Use every damn minute you have to your advantage

Let's see, you could eat breakfast at... say 7:30 A.M. That's late for most people. Lunch time is usually around 12:00 PM or later? So most people go 4-5 hours in between breakfast and lunch. Ummm... That sucks. Ideally we should eat every 2-3 hours, 4 hours being tops in between meals during waking hours. So I recommend eating a snack in between breakfast and lunch, and for those people who have long days ending later nearing early evening, another snack after lunch before whatever else is next (dinner or training for example).

When I was in school, for my pre-lunch meal I used to open, drain in the trash cans, and stuff cans of tuna in between class. I can't tell you how many times I nearly chocked to death when I had five minutes to get to my locker, manage that, and still get to my next class on time. I mean ~ I'd have to stuff it so fast I'd sit the first ten minutes of class trying to swallow! People used to think it was pretty funny, others hated the smell. I managed to eat the other things to go along with this small meal at the beginning of class. So use every minute to your advantage!

Rule #2 Bend and break the school food and drink policies

Eating and drinking during class prohibited? BULLSHIT! I had a great time in school getting by these rules simply because I was cunning, cocky, and... hungry. Start by testing your teachers. See which ones are easy going with the food and drink policies and use that to your advantage. Sometimes you have to start small and work your way to bigger meals (Bananas are easier to peel and eat than sitting in class carving a pineapple).

One time I decided to make a tuna fish sandwich and eat it in class. So I started it off and the teacher was strongly offended by the smell (she was diabetic and the smell made her nauseous). So I was banished to the men's room to finish my meal. I remember standing in an empty bathroom looking over the urinals as I made my way through the sandwich, laughing the whole time about the situation. But, I still got to eat it! Some teachers weren't as lenient on the food and drink policy, so I snuck what I wanted every chance. I never got caught in those cases. So the take home message here is: The rules, fuck em. Do what you need to do and eat what you want, when you want it. But do it well or you'll be both hungry and in trouble.

Four nifty lunch tricks:

#1 The water fountain is your fountain of anti-catabolism

I wish I had thought of this before I went the entire year jamming cans of tuna down my throat in between class. For simplicity, just take a shaker and a scoop of whey - fill up the shaker in a water fountain or sink - combine - shake - drink. Easy eh? Perfect for a snack or an addition to rounding out your daily caloric needs. In this case, whey truly is a supplement.

#2 Mix sources

Sometimes, yes, and only sometimes, campus cafeterias serve some things that can fit into your diet. For example, at my highschool they served pasta a few days a week. I'm talking about just cooked noodles, they had a vat of sauce on the side. Things like this aren't bad options for your lunch. So check to see what your cafeteria is offering, it might help complete your mid-day meal.

#3 Plan ahead of time

Five-day-work/school weeks suck. Instead of worrying what to pack every night, set some patterns up and pack a few days ahead of time. For example, if your snack before lunch everyday is tuna, nuts, and fruit, then partition five days worth of nuts into their own respective bags for each day. Then set aside five cans of tuna and your fruit for the week; In fact, just keep the tuna cans stacked with your own can opener in your locker like I did. This would take almost no time and would involve nothing but remembering to restock before the next week. For those in a work environment, use the staff refrigerator (No staff refrigerator? Pack your cooler!).

#4 Hall or bathroom pass

If you're in school and are hungry in the middle of class - get a hall pass, visit your locker, get your snack or whatever food you want, go somewhere safe and eat it. Return to class satiated and ready to focus on the educational tasks at hand! (Pshhhh)

Overview:

So now, summarizations are always wildly popular in getting the points across. Defeat the mid-day crisis by remembering and/or doing these things:

Get an insulated cooler lunch box and/or locate a refrigerator at the workplace or campus.

Find a microwave and use it!

Use every minute to your advantage and eat fast if you have to.

If you're in school, fuck the food and drink policies / You must get around them!

Plan ahead of time

And remember:

You can eat ANYTHING you want ANYTIME you want, you have to reprogram your mind from thinking that the day limits your eating choices. The day DOES NOT limit your eating choices, you do. Eat what you want, when you want. It's possible to eat healthy anytime, now do it!

Extra // How my beginning and mid-day points coexist:

As I write this article, I've been enrolled in a community college for sometime now. The campus is a forty five minute drive, one way through traffic, from my house. My days are pretty long too. So how do I prepare for a full school day nowadays? I start preparing and cooking my usual breakfast, as I do this I also make a shake. I eat breakfast before heading out the door and drink the shake right before my first class (forty-five minute drive). About two hours later after my first two classes I eat my next meal. After the third class I eat again. So, waking at 7:00 AM - I will have eaten four meals by 12:00 PM. Overkill? Nope. Feed the machine.

Some things I might pack:

A second breakfast maybe? Or wait, it be a third! Haha. Dry oatmeal in a bowl, ziploc with mixable stuff (whey, cinnamon, calcium powder, brewer's yeast, etc) - 1/2 a banana. Inside the cooler I might take some cold fruits to mix into it after I've cooked it in the campus microwave (I've located three. One in the student center, one in Harris Hall, and one in the English teacher lounge). And often I pack egg yolk in a tiny container to mix in the oatmeal (not-pictured).

Hmmm... Cottage cheese and berries. I can mix them together. If I wanted I could mix whey in the cottage cheese, but let's not abuse it. Nuts. Nuts in the cottage cheese. Sure why not? Looks like we got some beans too. Slow cooked - bought as dry - store beans.

Looks like a salad! OH BOY! Note: When I make salads, I don't screw around - one container just isn't big enough / so I split it into as many as it takes to contain it.

A shake. Of course. It's easy, make it and take it. I think this one has got oatmeal, a berry mix, some banana, water, ice, cottage cheese, a whey isolate mix, spinach, broccoli, and uhhh... Stevia with artificial cherry flavoring agent.

And of course, pills.

Now I'm ready to take on the world! Nobody mess with a properly fed Mufu!

Conclusion:

Read the overview again and drill it into your head: You can eat ANYTHING you want ANYTIME you want, so eating good and healthy has nothing to do with your schedule or time limitations. Take the initiative, prepare and pack your food into your little cooler and brave the new world. A better fueled body performs better in any situation - BEAT THE MID-DAY CRISIS!

Jujitoine kitchen tricks

Authors: Juji and Antoine

Published: Summer 2005

Kitchen tricks!

Aside from the kick, flip, and twist tricks: Antoine and I have decided to put together a small write up on kitchen tricks. We tossed this together in a couple afternoons, because let's face it, we didn't feel like eating that much whey (at least I didn't, I think Antoine breathes that shit). Anyway, let em roll!

Oatmeal supremacy

Hypermode - Oatmeal is a popular breakfast food. It's a common diet staple because it kicks the shit out of all proprietary cereals, breakfast pastries, etc; It's better for you, cheaper, faster, and more versatile! Buy the old fashioned 100% rolled oats kind in cylinders or bags, skip the bullshit flavored packets.

Anyway... Cooking rolled oats is easy, you just measure what you want - add water - and stove it or microwave it until it bubbles up.

Egg trick: Have you had your protein today? Obviously not if this is your breakfast. I saw Antoine do this one and I was like Whoa! That's pretty convenient! Yes. Do this if you are pressed for time, don't want to wash extra dishes, or just want to add bulk to your oatmeal; Just crack the egg in the oatmeal. Eggs and oatmeal are a good breakfast combination, put em together!

Mix it up and microwave. How does it taste? Pretty much the same except the oatmeal is silkier. Obviously if you add more oatmeal the egg will be less noticeable, more egg - vice versa. Try the egg in oatmeal trick.

Mix tricks: As mentioned, oatmeal is versatile. Some things you can add to your oatmeal might include: Fresh or canned fruits, whey, cinnamon, nuts, ground coffee, knox unflavored gelatin, and if you are a real wuss, splenda or sugar.

Here we have added whey, raw red peanuts, giant apple slices and blueberries.

It's heaven! Try all sorts of different fruits like sliced bananas, sliced strawberries, or shit - even grapefruit. Have fun with it!

Omelet + Whey = Wheymelet

Another one of Antoine's ideas, the wheymelet is... like a breakfast dessert thing. Anyway, crack some eggs and ditch the yolks if you please. Keeping the yolks shouldn't change the taste of the wheymellete, but it could change the color, it's really up to your own preference. Here we have cracked four eggs and have removed the yolks with a spoon.

The gang includes whey, egg whites, cream of wheat, water, and some fruits.

Combine the whites, whey, and just a little bit of water into the blender and blend for a couple of seconds.

Add the cream of wheat as the blender roars, one serving should suffice.

Pour the mixture into a large cooking pan. Remember the rule of omelets: Larger surface area = faster cooking. Thin and large provides for an optimum wheymelet experience.

Slice up some fruit and your set. Here we have used orange flavored whey and sliced up some strawberries and raspberries.

Look it flips! No mess!

And you're left with some pancake - omelet type thing that is clean and satisfying.

Eat.

Return of the blender!

The all mighty shake can provide a whole new level of health and interest into your diet. Shakes are fun, fast, and ridiculously versatile. Let's make some liquid meals.

INGREDIENTS! - BOOM!

Vegetables: Most people will probably think you're crazy when you jam an entire garden into the blender. Actually, this is one of the reasons I love blended shakes - you can get stuff in easily that you don't really like to and enjoy it at the same time. My favorite vegetables to drop in the blender are green ones. I find spring mixes with different types of green leafy veggies (raw spinach, as an example) and broccoli work best because huge quantities of them remain unnoticeable for the most part. You can add a whole variety of other vegetables too, but be careful with some! One day I decided to toss two entire tomatoes in the blender with too much ice and unflavored whey, I suffered 64 ounce hell.

Oh yay! Chocolate broccoli, one of my all time favorites!

Fruit: Fruit is almost synonymous with the idea of blended shakes. It really doesn't matter which fruit you pick, you can't go wrong. Frozen berries work as good as fresh - sometimes better. Try chopping a fresh banana up and freezing it in a ziploc bag. It provides the same flavor without the need for excessive ice to chill the shake during blending. But don't stop at just one type of fruit, try a whole lot of em! Antoine and I tossed some cantaloupe in one and were pretty surprised at how it affected the flavor of the shake. Go for it.

OH NOES!

Protein: Another word that's almost always tacked on as a prefix to the word shake - Protein / like Protein shake. Most people just settle for whey because it's usually sold in flavors, like chocolate - vanilla - strawberry etc / but don't stop there. You could try casein protein, powdered egg protein, etc. You can add whole eggs (if you are only adding egg whites cook them in the microwave first - it allows the protein to be far more digestible and it also deactivates avidin which prevents the absorption of biotin if active.), cottage cheese, milk, gelatin packets, nuts, even meat like canned tuna! TUNA?! WTF? - yeah, look anything can become a shake! A shake is an art form! You've got to be creative to get the most of out the shake's potential. Anyway, protein usually thickens the shake up pretty good - especially cottage cheese. Get it in.

Carbohydrates: Oatmeal works great in a shake. Other options include cream of wheat, grits, and even cooked pasta! If you are on a mass building diet or just want to gain weight add some maltodextrin. Most weight gainer products marketed by major supplement companies are usually nothing

more than a bunch of protein powders packed with some aminos and an assload of maltodextrin and flavoring agents. Maltodextrin is cheap, so making your own weight gainer shakes is easily done. But why settle when you can add a more healthful source like oatmeal?

Fats: Yup. Eggs again, nuts, olive oil, flax, coconut, etc. It takes an insane amount of oil to alter the taste of most shakes, so yeah - even though the idea of adding olive oil to your shake might disgust you / it'll probably go unnoticed in most normal meal shakes. You need your healthy fats in your diet, the shake can help

Supplements and flavor extras: Boosting the nutritional value of a shake is easy, so is boosting the taste. For added flavor try cocoa powder, cinnamon, ground coffee, or splenda. For coffee and splenda, the best idea would be to mostly limit their consumption. If you add whey powder it's usually artificially and/or naturally flavored anyway, so why add them unless you are using unflavored whey or just jammed an entire fish and a dozen radishes into your shake? As for supplements, try super foods like brewer's yeast or natural honey.

A closer look. FIBER THERAPY! You should be able to toss pills in the blender, most can take care of the task - like a multivitamin or liver pills. Some supplements are in powdered form capsulated in a gelatin shell, open them up and add if you desire.

Magic bullets: Antoine and I have come to the conclusion that the four biggest flavor influencers of a shake are flavored whey, bananas, cinnamon, and splenda. If you want to change the taste of any shake - adding any of the following will take it elsewhere. For example, no matter what else you put in a shake, if you add a banana you WILL taste it. It's flavor is very strong and usually always noticed. If you add chocolate whey to a shake, it's going to become a chocolate shake. Get the idea? These four ingredients will almost always alter the flavor of a shake if added in normal quantity.

Antoine is cool and in control. Does he know what he's doing? Yes. He knows exactly what he's doing. After all this discussion on shake versatility, Antoine's shake is looking excellent.

Jujimufu is not cool, not in control. Does he know what he's doing? No. He has reverted to stabbing the stuck mass of junk residing at the bottom of the blender with a steak knife. After all this discussion on shake versatility, his shake just isn't blending. Let's hit the next sub topic:

Master the blender

Adapted from the old Meal replacement-replacement article : Take these tips from a master blends man (Juji) : I work at a sports bar that makes these things and I've gotten a few tricks down on how to make the shakes perfect. Ummm... Take no note of the previous slide of me stabbing the shake with a steak knife. Okay here are the tips... Tip: This one is simple - keep the lid on when you first start blending. Remove it after the initial spin. Tip: Always add less liquid (In this case milk) than you need / you can always add more later. Tip: When blending, blend the wet ingredients together first all together. Tip: Add the dry ingredients (The powder) gradually or else you'll have a lot of it stick to the side. Also start at the lowest speed and continue increasing the blender's speed gradually instead of starting it at the top. Tip: Use the on / off ice crushing action to blend. This means hit on, off, on, off repetitively every few seconds. This gets it sucking down the dry ingredients and releasing air pockets. Tip: Wash your blender immediately after you are done - or you'll face hell.

Tuna tricks

TUNA FISH! A popular, quick and inexpensive meat meal. Don't even start the This canned fish is better than this canned fish discussion, I don't want to hear this crap. Yes there are lots of different fish in the sea, but today we are going with what's cheapest and most readily available: Chunk light canned tuna fish. Well, most people just settle for the sandwich or eat it plain. How about a middle ground?

Middle ground #1: A.1. sauce is good shit. Apart from the traces of corn syrup and sodium, if used semi-sparingly there is nothing wrong with adding it to a can of tuna. Too lazy for a sandwich but want a kick? Just use some A.1 - try munching on tomatoes or something on the side. Mouthful of meat and veggies = the win.

Don't even bother with a plate, just top the contents and dig in. Oh, try adding hot sauce instead if you're into that sort of thing. Hehe.

Middle ground #2: No bread? On a low carb diet? Or are you just sick of sandwiches? Try the tuna bell pepper trick. Cut the top off a bell pepper and stuff it with tuna or tuna salad. (Note: Tuna salad could = Mayonnaise, tuna, relish, and hard boiled egg whites.)

The half eaten result, eaten like an apple.

Hot salad

Who said salad has to be cold?

Chop that shit up and steam or low boil for a short period of time!

Add meat, cheese, spices, oils, etc. HOT SALAD!

Knox Gelatin

OH NOES! WHEY IS TOO EXPENSIVE TO USE ALL THE TIME!

Save yourself some money and supplement your meals with Gelatin. 8 grams of protein per packet. I mean, sure it says: Not a significant source of protein on the label, but have you ever wondered why? Antoine and I investigated the amino acid profile of Gelatin and found it lacks the amino acids Tryptophan and Cystine. Without them the body won't find a use for it. Tryptophan and Cystine are found in

most complete protein sources, so as long as gelatin is added in with a source containing Tryptophan or Cystine, you'll be both adding useful protein to your meal as well as saving money.

Conclusion:

This concludes our first volume of kitchen tricks. I feel that this installment covers the basics and provides for more lateral thinking during meal preparation. Hopefully the ideas here pop the light bulb above your head and please you! Have fun.

Kitchen tricks (2)

Author: Juji

Published: Fall 2006

Kitchen tricks volume 2!

It's that time again. Time to add more time saving, healthy, cheap shot tricks to your culinary repertoire with the second volume of kitchen tricks! This time Antoine isn't around, so it's a Jujimufu day! And Jujimufu is feeling mighty horny. I mean... It's time to trick in the kitchen!

Reduce sodium in canned meat

Ummm.. Why do they charge more for reduced sodium or sodium free canned meat? Fuck them. Go get the metal colander, dump that shit in, and rinse with both the stream and shower faucet systems.

Taste. You should be able to taste a difference. It will no longer have a taste. Hah! Well, some canned meats like chicken and turkey could actually taste better after rinsing.

Cheap berries and other fruits

Purchasing fresh blueberries, raspberries, and black berries is like taking a gun out and pumping your wallet full of lead. Fresh berries are expensive and aren't always as nutritious as their frozen counterparts. Why? Fresh isn't always fresh. Fresh produce will sit out in the store for days rotting. Frozen fruits and berries are picked and flash frozen, retaining much of their nutritional value. Thaw them out by tossing them in a colander (the same one you de-sodiumized your canned meat in) and rinsing them in luke warm water. Or umm... Add them frozen into shakes. Add

in frozen berries to really hot oatmeal and it cools the cooked oatmeal and thaws the berries simultaneously. Buy frozen fruits FTW!

Frozen veggies in a shake

A quick addition to the madness in the first kitchen tricks series, frozen vegetables in the shake! Why frozen veggies? Because colder ingredients will reduce the amount of ice needed to get the drink cold. Less ice is good. Less ice results in better taste and consistency, while less ice also enhances the shake life.

Personal recommendations: Any vegetables that fit in your blender frozen. Frozen broccoli, green beans, chopped spinach, whatever. This brings us to our next trick:

The classic frozen banana

I mentioned this very briefly in the last kitchen tricks volume and decided to rehash it for emphasis. This is how we've done it at my gym for as long as I can remember. The big boss buys about eight dozen bananas, slices all of them, then stores each in its own ziploc. All of these bananas sit in the back freezer until we use them. Now, at work we usually go through all of these bananas in less than two weeks, but the freezer life is really good. They should last for at least a couple months.

Now, what are the advantages of using the frozen banana method? Three things. One) Next time you've got bananas sitting around, turning black in your house you don't have to eat them in a hurry so they don't go to waste. Slice them and toss em in the freezer. Great way to save money, save food, and not get fat from over-banana'ing. Two) Remember, we always want to add as little ice to a shake as possible for the best taste, consistency, and fridge life. LESS ICE! LESS ICE! Three) If you make simple whey + banana + milk shakes, then wait until you taste it with a frozen banana instead of the ones sitting on your kitchen counter: It's orgasmic.

Eat pumpkin.

Happy Helloween! I want to see more people eat pumpkin. Pumpkin, a popular winter squash, is exploding with goodness and coolness. What's not to love? They have a great shelf life, they're orange and scary looking, they're big, they're super healthy, they have a nice distinctive (buttery) taste, they kick ass! I'm gonna show you some ways to get pumpkin in your diet.

The hard way: Buy a pumpkin. Cut it. Cook it. Eat it. Ok I like to batch steam it, scoop out the flesh and feast on it for the week; I add it to stuff like oatmeal, shakes, yogurt, or just by itself. You can put that into a blender and make a pumpkin pudding thing. That's like canned pumpkin though.

Here is what happens after you gut them and chop them up like uhhhhhhh... firewood. Pumpkin wood. You can eat the guts raw, cook that, or whatever.

And after steaming or boiling, you will scrape the flesh right off the shell. Make sure to run cold water over your hands while doing this, unless you want to lose feeling in your fingers as they burn.

Urghh..

Toss into a container and eat off that for awhile. Good shit. Or you can toss this into a blender to create a pumpkin mush as I mentioned earlier. Eat fresh pumpkin at least one time in your life. Seriously!

The easiest way: Buy canned pumpkin. Canned pumpkin is good too. Again, you can add it to oatmeal, shakes, yogurt, pancakes (get to that soon) or just by itself. Canned pumpkin tends to taste a bit more consistent and possibly sweeter.

Does it get any better than this? Just one ingredient. PUMPKIN.

Pumpkin ice cubes: And you thought I was done expounding the greatness of frozen stuff in shakes. Buy canned pumpkin, get a muffin tray or ice cube tray (or something similar.) Now, important: WIPE A SMALL AMOUNT OF OLIVE OIL ON THE LINING OF THE CAVITIES. Now scoop in the canned pumpkin and freeze.

You can place that in a larger freezer ziploc for neatness.

Pumpkin ice cubes take three minutes to prepare for freezing. Come on, do it! Buy canned pumpkin - Open can - Lube tray - Scoop into slots - Freeze! Now when you want pumpkin in your shake, you just get a simple kitchen knife and dig it out of the tray. Sometimes, if you lube up the cavities efficiently, you can just twist them right out! Pumpkin is super healthy and tastes uniquely delicious.

Soap smoothie

Had enough of the virtues of frozen things in shakes? Your blender is cursing me now, let's clean it real good. Here's a cool trick, the SOAP SMOOTHIE. Just put in some hot water and a bit of detergent in the blender.

TURN ON! Make it more ballistic and get some of the crud cleaned out by adding some ice cubes: Kind of like a pinball screwing everything up in the game, but in this case it's an ice cube clearing the path. Dump this out, add in more water and repeat until clean.

*Bubbles*

What's this? Ah! A vanilla smoothie!

*Gulp* *Gulp* *Gulp*

ARGHHHHHH!!!!!

Cottage cheese tricks

I've always felt cottage cheese was similar to oatmeal in versatility. You can dress it up in a number of ways by adding in different stuff; Or, you can dress other meals up by adding in cottage cheese. Here are some no brainers and a couple nifty little nuggets:

No brainer: Add cottage cheese to a salad. Just try it.

Nifty nugget: Add in some fiber or flax meal into your cottage cheese. Since cottage cheese tends to bind you up, the additional fiber is a welcome addition. Plus (+) The fiber will slow digestion. If you are eating cottage cheese in your sleep stack, adding in a serving of fiber (psyllium husk seed) such as that in Metamucil or a store brand equivalent, is gonna be awesome. Flax seed is also high in fiber and a great source of EFAs, add that in too.

No brainer: Thaw out some of those frozen berries we talked about earlier and mix them in the cottage cheese. Try adding in some nuts.

Nifty nugget: Add crystal lite. Yeah, you know the sugar-free drink stuff. You can buy a box of that crystal lite on the go stuff for use in water bottles, dump that in your cottage cheese and mix it up. Soon you'll have some clown shit that tastes... Well it'll taste good or bad depending on the flavor of crystal lite you choose. Lemonade, in my opinion, is definitely a no no. Raspberry ice is pretty good though. You can also try some flavor packs from true protein.com / I'm one of the few privileged people (I'm sure) who has had root beer flavored cottage cheese. Pretty kick ass if I say so myself.

No brainer: Don't care for flavor but want to sweeten it up a tad? Just add a bit of splenda, or sugar if you could care less about the additional carbohydrates.

Nifty Nugget: Cottage cheese veggie dip. Just mix a little bit of milk with some cottage cheese and half a package or so of onion soup mix or vegetable soup mix. Grab your veggies and snort like a pig!

No brainer: Add whey. Chocolate whey + Cottage cheese = Chocolate cottage cheese. Uhh duhh... And so on and so forth for all the other infinite flavors of whey.

Final piece: The cottage cheese desert! This is more of a cheat meal depending on what exactly you add from the following suggestions: You can add in some sugar-free jello gelatin for a guilt free adventure into the world of cottage cheese and jello. Add in whipped cream, peanut butter, chocolate syrup, caramel, ice cream. Yeah, this has gotten out of hand.

Enough cottage cheese tricks.

Hot sauce

Captain obvious here to report the following: You can replace high fructose shit syrups and high carbohydrate sauces with a good hot sauce. Hot sauce is infinitely manlier (if you're a male), sexier (if you're a female), and healthier (if you're a male or female). Hot pepper sauces heat things up quick and clean off driveway grease stains!

Microwave eggs (in cup, glass, or mug)

This is another filler, not a really good trick. Anyway, try cooking or eating certain foods out of a mug. There is something cumbersome about a bowl when you just want an egg or two. Put them in a mug, whip em up even faster, and microwave. Now you have eggs in a cup! You can eat other foods out of a mug too; Don't limit yourself to plates and bowls.

Steamer.

This isn't a trick either, just a slap in the face. If you don't have a steamer you MUST get one. I don't know how I ever lived without them. Well, I just ate shitty canned veggies (which are terrible nutritionally speaking) or microwaved my vegetables (which bluntly destroys the nutritional value of the food). Steaming is the healthiest and tastiest way to get your veggies in, and it's VERY quick.

Here is how my steamer works, many differ. I put a small amount of water in the tall pot (the thing I'm wearing on my head in the previous picture) and set it on the stove. It comes to a boil and above there is a metal net and lid where the veggies enjoy a nice sauna. In about five to seven minutes after the steaming process starts the vegetables are ready to eat. So it usually takes about eleven minutes to finish from when I first turn the stove power on. Delicious!

Hard boiled eggs + steamer: Here's a quick cheap trick I can throw in while we are talking about steamers. Ok, I use the steamer about three times a day. I eat vegetables at all my meals (yes, I eat a lot of veggies at breakfast too) / Plus I LOOOOVE hard boiled eggs. By adding a bit more water to my steamer I can toss in some eggs in the boil and steam the veggies simultaneously. I leave the eggs to boil after I dish out the veggies and eat my breakfast. The eggs finish about the same time I finish my meal. So when I'm cleaning up my dishes I go ahead and get the eggs out. VOILA! Kill two birds with one stone (note: I would never kill a bird. I love birds.) You can also boil meat, have you ever boiled meat before? You should.

Cheap flax (and crushed testicles)

Buying pre-ground flaxseed is another one of those bad financial decisions. You can buy the actual seed (pictured) MUCH cheaper and enjoy a MUCH longer and simpler shelf life. Here's how it works: Pre-ground flax is available in a vacuum pack. Once you open it you must eat it in within roughly thirty days before it goes bad. All the while this pack must be refrigerated. ARGH! Ok, but buying the flax seeds whole can sit on a shelf for over a year. I found this out at Antoine's this summer. The year before (2005) he took off with one of my whole flax seed packs. He hadn't eaten them, so a whole year later I ended up eating them when I visited his house! One year later and they're still fresh! Plus he didn't have to refrigerate them.

When you are ready to eat them, you must grind them up into a powder. You can toss them into a blender dry (or coffee grinder if you're fancy and actually own one), and whirl them for a good fifteen to twenty seconds.

This is what they look like whole.

This is after blending. You can store this ground flax in the refrigerator for a few days or eat it as you grind. This is what the pre-ground flax looks like when you buy it in the vacuum packs. We are simply buying un-ground flaxseed. BIG TIP: Make sure the blender is very, very dry. Flaxseed tends to stick like a son-of-a-bitch to any moisture. Trust me, make sure your blender is bone dry before grinding them up.

Not normal pancakes

DRY BASE: We are making a healthy alternative to normal pancakes. Here is what we are doing: Oatmeal, flax seed (other nuts such as walnuts / almonds / peanuts / etc): Blend this stuff up in the blender dry. Now we have our healthy dry base, as compared to normal pancake mix (which you can add in too if you wish).

DRY GOODIES: This is where it gets fun. Add in cinnamon, whey, fiber powder, coffee, whatever! Any powder that sounds healthy, interesting or appetizing is gonna rock.

WETS: First, add an egg. Next, I recommend milk. You can add juice for fruity pancakes although I'd vouch for something with protein (like milk.) You can add in some yogurt, cottage cheese, canned pumpkin, mashed stuff, etc. Whatever, I recommend starting with an egg and milk and going from there though.

MIX: Whisk that shit Charles!

COOK: Spread out in a pan and cook on lowered heat. Usually I cook around the middle setting.

FINAL PRODUCT: Now some of the things you added in the mix could as easily been served after cooking. You can sprinkle some cinnamon over the cakes, toss on some yogurt, pumpkin, fruits (thawed frozen fruits) etc. I'm repeating myself. I'm repeating myself an awful lot! But you get the idea. Peanut butter on cooked pancakes tastes good. Syrup is DANGEROUS and POISONOUS, but if eaten sparingly, can be a reward for all you hard working tricksters and athletes. :)

SERVE: Here's a hefty, and healthy meal for hard working fiends! These pancakes tend to be high in calories but fucking rule.

END NOTE:

This concludes volume two of the kitchen tricks series. All these suggestions are ridiculously elementary and stem from a small pool of ideas, but that's just because they are very versatile; I'm just showing that off. Go try out some of these suggestions as soon as possible, I'm sure some of them will make you wonder how you ever lived without em!

Homebrew Powerdrive

Author: Juji

Published: Fall 2006

About Powerdrive:

I'm a Biotest whore, I've found good results with the products I have purchased from them. While many products they develop are selling beyond my budget or use, I've no doubt the quality is top notch.

My favorite Biotest product is powerdrive. The first dose got me hooked. I realized this could be a valuable tool in any athlete's supplement program. Tricksters would benefit the most from a product like this. Why? Powerdrive is a kick-ass nootropic, a brain boost. It makes you alert, it gives your brain the raw chemicals it needs to make your body move. Tricking isn't about out-lasting an opponent or feeling the burn, it's about ridiculous focus and animalistic intensity with crystal clear precision; It's about making it through a maze of combination without error: All this in a moment lasting seconds at most. Some of the most valuable things we as tricksters can supplement our training with are nootropics, brain boosters.

You can read about powerdrive on the T-nation website yourself. This will give you an idea what our goals are with this homebrew.

Why home brew powerdrive?

Now, I've been through about a dozen canisters of powerdrive since I got hooked. I had toyed with the idea of making a home brew alternative, but at $17 for thirty-one servings, let's just say I didn't feel the price was that bad at all. Power drive is actually priced very fairly.

Enter tomorrow: I found my budget to be waning in size. Last time I made a powerdrive purchase was in spring; I bought four canisters which lasted about half a year. Not having the cash this time around to cough up for more (and I like buying everything in bulk when possible), I decided to see if I could make my money go further by making my own powerdrive. So I rolled up my sleeves, erhh... Kidding. I wasn't wearing a shirt then and am not now as I type this sentence // Well I grabbed an empty powerdrive container, then launched firefox for a round of Search and sum.

Introducing the home brew recipe:

This is a rather easy supplement to break down, but before I do, I'm going to go ahead and show you the final result through pictorial comparison of INGREDIENTS:

Now I was going to go ahead and give you the price comparison but it is complicated. Obviously the price is highly variable depending on whether you bulk buy some of the comprised ingredients, what country you are buying from, what website you are buying from, and your combined shipping costs. So the amount saved will vary. I will, however, show you what I got away with at the end of this write up one ingredient at a time. First, here is the powerdrive label for reference:

Ok, please read this whole paragraph I'm about to type and don't skip ahead. I'm going to explain the label and how our home brew will end up providing identical results. We only need four key ingredients to recreate the powerdrive experience: Vitamin B6, L-tyrosine, a source of Phosphatidylcholine (Lecithin), and DMAE Bitartrate. That's all we're going to need for this to work. The 1.5 grams of fat is coming from the lecithin (the calories coming from said fat). Other ingredients listed as: Citric acid, natural flavors, beta carotene for color, sugar, and sucralose. We don't need any of the other ingredients for this to work. Powerdrive only comes in one flavor, that's orange. Notice citric acid (as in citrus) as a preservative and for taste, beta carotene (something orange), and some sweeteners. All the other ingredients seem to merely give powerdrive palatability and its orangeness. Now, you could toss in a Vitamin C tablet in the event that these orange ingredients are providing some added synergism to the stack by providing vitamin C not listed on the Powerdrive label; That's up to you to experiment with. I'd toss in 100 - 250 mg Vitamin C if I were to do this. Okay, one level scoop of powerdrive yields 7.5 grams. 3 grams of L-Tyrosine + 1 gram of Phosphatidylcholine + 200 mg of DMAE bitartrate = 4.2 grams. Uh Oh! Where are the rest those grams deriving? The other ingredients of course, almost half our serving is a waste for taste. So, being one to skimp on frivolity such as taste and preservatives, I'm only looking to get the individual ingredients I need for the nootropic benefit and combine them. I've already mentioned them, let me go ahead and list them again:

Buy these ingredients:

L-Tyrosine powder.

DMAE Bitartrate powder.

Vitamin B6 tablets.

Lecithin powder or soft gels yielding MORE than one gram of Phosphatidyl Choline.

That's it. That's all you have to do to make your own powerdrive. You buy all these ingredients, you stack them all together on a relatively empty stomach a little bit before training and voila, the powerdrive experience without having to go directly through Biotest.

Price and dose comparison of individual ingredients:

L-Tyrosine powder: First off, I'd like to go ahead and mention I bought all the components I needed from www.bulknutrition.com (same as 1fast400.com). The L-Tyrosine I

purchased at 200 grams for $11.99. I could have purchased 500 grams for $19.99 and saved some money. I could save even more money if I went over to another site and mass bought a couple pounds of the stuff. However, all that is needed per serving is around 3 grams. 200 grams gives me about 66 servings.

Bottom line: 3 grams per serving, costs under $0.17 cents a serving.

DMAE Bitartrate powder: I purchased 100 grams of DMAE for $5.00. Fucking brilliant price. We need 200mg to replicate the powerdrive dosage. Unfortunately the dosage is skewed a bit, as 600 mg of the DMAE Bitartrate yields 200mg DMAE. I'm not sure whether Biotest is skimping the DMAE in the powerdrive or if this was considered, but oh well. 1/4 a teaspoon and all is well.

Bottom line: Yielding 200 milligrams per serving at under $0.03 a serving. 3 cents! HAHA! OWNED!

Vitamin B6 tablets: I purchased 100 tablets for $2.99. Now, powerdrive only contains 20mg of Vitamin B6 per serving. The tablets I purchased are 50 milligrams. So I could basically split the tab in half and make my $2.99 dollars give me 200 servings. Unfortunately I don't care that much and just pop the 50mg.

Bottom line: Use at least 20mg of vitamin B6 per serving to match Powerdrive's formulation. B6 is available in every local super market and priced ridiculously low. Can be had for as low as $0.01 a serving.

Lecithin: Alright, here's the one that we need to talk about a bit. I promise to try to keep it simple. Lecithin. Search for Lecithin. Lecithin is a rich, natural source of Phospholipids. We want to be getting over a gram of Phosphatidyl Choline in particular. Most product descriptions will detail the yield.

I bought a triple strength lecithin product in soft gel form that provides about 1.25 grams of Phosphatdyl Choline per serving. The product cost me $10.99 for 66 servings.

Bottom line: Get a lecithin product providing over a gram of Phosphatidyl Choline per serving. The product I bought cost under $0.17 cents a serving.

Final note:

A container of powerdrive providing thirty one servings, costs about $17 dollars; $0.55 per serving. This homebrew stack comparatively costs $0.38 a serving. I saved 30%; That's good! Now, I could have saved more if I bought L-tyrosine in a greater quantity and bought a cheaper form of Lecithin; But I wanted only the finest ingredients. 30% may not impress you but 1) People not living in North America might have better access to buying the comprising ingredients of the home brew from a domestic website than ordering from Biotest. As far as I'm aware powerdrive is only available through Biotest. 2) It's still over 30% savings! And 3) Isn't a homebrew stack sexier?

Oh yeah, you have probably been wondering the whole article, Well did you try your homebrew? Did it even work? How did it compare? I'll answer your question first with a question Why would I write this article if it didn't work? OF COURSE IT WORKS! It works just like powerdrive does. You become more focused, you can concentrate better, your mood increases; Your brain works better. Plus, I've been able to tweak the dosage of each individual ingredient in my own stack to see if I could get a better effect without burning excess funds in the process of simply taking more powerdrive.

How to use powerdrive or the home brew most effectively:

Well you can read the supplement directions (listed in an image supplied above). But there is a little secret. Taking powerdrive or the home brew stack after your training can help you recover faster from training. Yeah, from tricking especially! Ever get done training and your head feels empty, maybe you have a slight head ache or you just feel like... uhh... your head is sleepy and tired. Just give this a shot after training and note the effects. That feeling of your brain being refueled is exactly just that, your brain being refueled, the neurotransmitters being replenished. That's good. Haha! Also, something I discovered: This stack works synergistically with caffeine. I like to cycle my caffeine intake, but I've noticed combining the two creates an awesome effect. My personal iddqd: The true ECA stack (25mg ephedrine, 200mg caffeine, 81mg aspirin) plus powerdrive. Think a can of redbull or monster gets you jacked? You're such a noob! :)

If you would like to read more about nootropics, check out the wikipedia entry. Look in that entry for more information on the ingredients in this stack and how they work together.

Best way to eat fruit

Properly handle fruit prior to eatingDate: 6/20/2005

Alright, clear out your preparation area. We need to evacuate bananas from the processing zone - Bananamufu will not stand for our lack of banana handling skills.

CLEAR

We're going to start with this orange.

Peel off the sticker.

There is no need for a knife so put it away.

Ah what the hell, give it a good stab.

PUT THE KNIVES AWAY. Don't let this get out of hand.

...

OH NO! IT'S BAD LEMON!

Orange: Please have mercy Mr. Bad Lemon, please!

Bad lemon is going to attack Orange with a can opener!

Juji: Don't worry Orange, I'm going to save you!

Juji: Bad lemon, you won't touch Orange you fiend!

*Smashes Bad lemon with a hammer*

Orange: Oh my! This is gruesome!

Bad lemon's shit has been ruined.

*Snarl!!*

Juji: You haven't a chance Orange! I thirst for citrus!

Orange: *GASP!*

Grlurhaaaaaa!

Oh the horror!

Sleep 4 Power!

Author: Jujimufu

Published: Winter 2003

PART 1 : The importance of sleep!

Your level of performance can depend on three variables, they include: Training, Nutrition, and Lifestyle.

Tricking is just like any other sport or athletic activity; It requires commitment and a strategy to improve and take your level higher. By manipulating any of the above variables you can alter your progress for the better or worse. None is more important than the other, and each should be taken seriously if you strongly desire to achieve any goal you set for yourself in tricking. For example - if you train like a champion and have your diet in check you could still be short changing your results if you don't get an adequate amount of sleep. Lacking in any of these three factors will reflect direct consequences on the other two variables.

So what are the symptoms of sleep deprivation?

Drowsiness

Forgetfulness

Weight gain

Mood shifts ranging from depression to being irritable.

Reduced immunity to disease

Reduced ability to think logically and analyze new information

Reduced vocabulary

Reduced motor skills and coordination

Decreased reaction time

Decreased stamina and energy

Now add all these up together and imagine trying to break a tricking plateau.

But what is the worst part about sleep deprivation?

After the first 3-4 hours of sleep your body releases 60-90% of your daily GH (Growth Hormone) amount. So short cutting sleep obviously spells your doom. Bwhahaahaha! Read on my pet, Erhh... I mean my spool!

Growth Hormone is responsible for the growth of your bones and muscles. It also prepares fat for energy use and spares lean body mass. In regards to muscle growth it causes muscle cells to increase protein synthesis, decrease protein breakdown, increase amino acid uptake in muscular tissue, and divide. Basically it causes growth of muscle and bone tissue. So what does growth of muscle and bone tissue mean?? IT MEANS YOU JUST LANDED A NEW TRICK! HAHA!

Is that it? No, decreased levels of GH indicate a drop in your body's ability to metabolize glucose, this means fat is not metabolized at it's peak rate; Your exercise capability is reduced as well as your muscle mass.

Another negative effect of decreased GH levels is a weakened immune system. GH stimulates bone marrow growth which boosts the immune system function. A lack of sleep will slow the growth and repair of this tissue; Studies have also indicated that a lack of sleep will reduce your white blood cell count down a good margin.

Finally sleep deprivation increases levels of cortisol in the body the next day. But what the hell is cortisol? It's the 'Stress Hormone', it's your opponent on the road to increased gains in your physical endeavors. Med definition is - The major adrenal glucocorticoid, stimulates conversion of proteins to carbohydrates, raises blood sugar levels and promotes glycogen storage in the liver. To make it simple for you cortisol causes hyper tension, stress, and synthesizes the amino acids in your muscles to fuel more vital organs (like lungs, heart, brain). In excessive amounts it can cause memory impairments, restrict tissue repair, and increase insulin resistance. It's nasty! Furthermore, elevated cortisol levels have been identified in patients with adrenal tumors. Cancer is not the sex.

More interesting facts I have stumbled upon

Athletes who only get 6-7 hours of sleep a night have to work twice as hard to process the same amount of fuel. This means less fat loss and less energy for your workouts.

If you're not getting the right amount of sleep your body will be in a catabolic state all day long. How catabolic? Multiply it by two post workout (In short, that's insanely bad).

We cannot adapt to less sleep, overtime a sleep debt will start accumulating. Too little sleep will have a direct connection to a loss of intensity in your workouts

6 hours of un-broken sleep is better than getting 8 hours of broken sleep. The reason this is true is because if we cannot sleep without being awoken our bodies do not progress through the 5 cycles of sleep as it should.

I hope this channel so far has established for you that sleep is important and that you should strive to get as much as you can. If you're tricking and improving through brilliant training sessions combined with an awesome diet, imagine how much better it can get if you fixed your sleeping habits for optimal rest! There is always something you can be doing better, sleep is an easy one to start with. So how much sleep do you need? On average, younger people between the ages of 12-25 need more than adults. We need between 8.5 and 9.25 hours of sleep per night. Harder working athletes will require more than that! It's easy to figure out exactly how much sleep you need. Go to bed, and wake up! Figure out how many hours passed while you were asleep and voila, you now know how much sleep you should be getting each night.

PART 2 :Now go to sleep!

We have now covered the consequences of not getting healthy amounts of sleep each night, now I'd like to HELP you get more sleep. I'm an insomniac and thus I've had my share of restless nights; I'm going to rate many tips you've seen before and give my own tips for beating insomnia.

#1 Take a warm bath - Rating: 3/5

I have actually found this helpful. After soaking in a hot bath and passing out, I drown to death in the tub.

#2 Listen to music - Rating: 0/5

*Serious head banging taking place* THIS DOESN'T WORK! METAL IS LORD! MOVE ON!

#3 Listen to 'peaceful' music - Rating: 2/5

More helpful if it's free of lyrics. I recommend the Chrono Cross soundtrack, a Yasunori Mitsuda master piece; However, it still doesn't work for me very well. HAHAHAHAHA! ;)

#4 Drink warm milk - Rating: 0/5

Oh my god no, it's just sickening...

#5 Put food on your stomach - Rating: 4/5

Instead of eating anything though, eat the Sleep Stack! It's easier sleeping with something on your stomach.

#6 Avoid Stimulants - Rating: NA

Stay away from stimulants before you sleep. Some people don't have problems with them, but you might! Just avoid them in general.

#7 Sleep in a colder room - Rating: 5/5

It's difficult to sleep in a sweaty, hot room! Lower the room temperature. Do you know how? Good, now go lower it to 35° F (That's 20° C for my Canadian and Euro friends). I promise you the electric bill will be fatal - I mean... Yeah nevermind...

#8 Destroy the clocks - Rating: 4/5

I got this clock in my room that's really loud. In fact, it's so loud I started sleeping in the other room... I still do. You want to minimize sharp sounds in your sleeping environment. If it's a living animal kill it, eat it, and then go to sleep.

#9 Count Sheep - Rating: -5/5

Yeah this one gets a negative score. It doesn't work, it's just garbage! If I think about sheep I think about flesh, and when I think about flesh I think about killing people with spears in the wilderness. And when I think about killing people with spears in the wilderness I think about blood. And when I think ... zzzzzzzzz ... zzzzzzzzz

#10 Switch ends of the bed you sleep on - Rating: 2/5

This can work sometimes. It like confuses your head or something. I'm not presenting breakthrough scientific data but it's got something to do with the earth's magnetic poles and your body's positioning? I dunno, just try and you'll see.

#11 Sleep with a glass or bottle of water bedside - Rating: 2/5

I do this every night, but it really doesn't help me to fall asleep; It just quenches my thirst and gets my mind to stop thinking about how thirsty I am. So in essence, I guess it does help!

#12 Get off T/T Forum - Rating: 4/5

Yeah, get off the thing at least 30 minutes before you go to bed. Seriously, same with television. The stimulation has a lasting effect on your brain or something, just knock it off!

#13 Sleep Restrictions - Rating: 5/5

This one really works. It can take awhile for you to get used to it but it's worth it. The idea is restricting bed usage to two activities: Sex and sleep. Do not watch T. V. in bed, do not eat in bed, stay away from your bed! Do not lie awake in bed when you awake in the morning. The minute you wake up on the weekend and feel happy knowing you can sleep longer, get up out of the bed and grab your fucking spear comrade! The enemy approaches, open the blinds and take a look for yourself! Oh holy crap, the tribe is moving out! We gotta catch up to them and kill all our foes!!! QUICK!!! HURRY UP GET THE FUCK OUT OF BED!! OUT / GET THE FUCK OUT!

#14 Vengeance is mine! - Rating: 5/5

DIEEEEE!!!! *Juji impales you with a spear and starts ripping out your organs* GAHHHH!!! FLESH!!!!

#15 Set a bedtime and stick with it like a robot - Rating: 5/5

This one really works too. If you want to go to bed at 1 AM every morning and wake up a little after 10 AM that's cool brother, just stick with it. If you want more time in the morning go to bed around 9 PM or 10 PM and wake up a little after 7 AM or earlier. So say you got your time set, go for it and don't stay awake an extra hour, ever. Try not to sleep in on the weekends too much, sometimes it takes over a week to get your bedtime goal set, so you might ruin it after working towards that time the first 5 days of the week. Be a predictable killing machine and go to bed at your set time, so you can awake and kill and.... BLOOD ON MY PILLOW - BLOOD ON MY SKIN! Am I goin mad - or was this a dream??

#16 Piss in your bed when you first get in it - Rating: 0/5

DON'T SMILE WHEN YOU DO IT!

#17 Toe Wiggling - Rating: 1/5

Yeah this one is gay max but maybe you're desperate? Crawl in your bed and wiggle your toes up and down a dozen times, wiggle the toes of both feet simultaneously. It's supposed to relax you? I find it doesn't work unless you do it for a long time.

#18 DRUGS! - Rating: Bad/5

DRUGS! AND LOTS OF THEM! No seriously, sleeping drugs are for middle age business men and Taegashi. Avoid them or you'll become like Taegashi, the drug addict. Stupid sleeping aid shit...

#19 Pool your thoughts on paper - Rating: 2/5

A major problem with some individuals suffering from insomnia is the fact they can't shut off their brain. They lie awake in bed getting cool ideas or thinking about their dreams and goals. Before you go to bed grab a sheet of paper and write down these thoughts in your head; The ideas you have, your goals and plans, your will so when you die Juji gets half the shit in your bed room. Then toss it aside and jump in bed. Don't think about these things any further; But, if you do, write the next thing keeping you awake down on the scrap. Snooze bro, the endless sea of slumber...

#20 Natural teas and herbs - Rating: NA

I haven't tried the teas, but I have tried Valerian root in dosage over 1000 mg. I've also tried Melatonin in the 3 mg dose region. Valerian root and Melatonin are so called natural sleeping aids sold in health stores. Simply put, the shit doesn't work. Valerian root gives you a head ache, and Melatonin doesn't do anything at all. As for herbal teas, that's not my cup of tea. Try it if you want though, maybe it'll help you.

#21 Become the master of darkness - Rating: NA

This is an obvious one. Minimize light in your sleeping area, embrace the end.

#22 See a Doctor - Rating: NA

If your insomnia hasn't been remedied yet and it's been awhile since you've gotten some sleep - maybe you should see a doctor? Or, you can do like me - Kill all your enemies so you can sleep at night without worry of assassination. Seriously though, if it is a serious problem you need to seek professional help.

- Connecting it together -

Now let's connect this all together. You want to first make sure your sleeping environment is in check. The room needs to be cool with plenty of airflow; It needs to be dark and quiet. Nextly, you need to start working on getting a pattern formed. You need to go to bed at a certain time and wake up at a certain time each day; Your biological clock will take care of the rest.

- The Sleep Stack -

Here is a method to get the most out of your sleep. This stack reduces cortisol release and catabolism, increases anabolism, increases the effects of GH, and gives you more energy to do what needs to be done. I have gotten this stack from abcbodybuilding.com / an awesome website with plenty of good information. Thanks guys!

1) Take a ZMA supplement on an empty stomach (so intake this 1-2 hours after your last meal). ZMA has been shown to aid sleep and increase hormone levels during sleep.

2) After the ZMA has been totally digested (30-60 minutes later) eat something with complex and fibrous starchy carbohydrates such as oatmeal or a mix of fibrous green vegetables. The point is to consume a slow burning carbohydrate source here.

3) Consume 20-60 grams of casein protein. One of the the best sources of casein protein is cottage cheese. Caseinate based proteins are generally slow digesting and release aminos over a long period of time.

4) Intake 1 tablespoon of flax oil, 500-1000 mg of vitamin C, and 5-10 grams of glutamine.

5) Go to sleep for 8-10 hours.

This combination will digest slowly in your stomach giving you a steady supply of muscle building nutrients as the GH is released. The vitamin C and Glutamine will aid in tissue repair and help the body strengthen the immune system. This stack essentially doubles up the benefits as sleep already does both of these.

What about cost/safety concerns? ZMA is nothing more than a combination of the minerals zinc and magnesium. Athletes need more than the standard person, so this will benefit you if you are deficient in either of these two minerals. Most people don't realize if they are deficient or not; Moreover, ZMA is cheap and easy on your wallet. Flax oil is high in omega 3,6, and 9 acids which have a whole slew of benefits. You can buy flax oil in the gel capsules if you wish, this is a cheaper alternative to buying it in liquid form. Glutamine is one of the conditionally essential amino acids. If you can't afford glutamine or are apt to not using it at all don't worry, casein protein is rich in glutamine; You can skip using glutamine and get small amounts from your caseinate protein source.

Now you ask me have I tried this? Hell yah I have! As of writing this article I've been doing this for 3 months and it's been awesome! For myself I have been intaking half recommended dosage of ZMA (Zinc : 15 mg / Magnesium : 225 mg); As for the meal, I've been eating a bowl of oatmeal and 1/3 of a container of cottage cheese. Then I take 1 gram of vitamin C, 10 grams glutamine peptides, 3 grams of flax seed oil, and 1 gram of vitamin E. Ever since it's been

easier to fall asleep cause I've got something on my stomach and I'll wake up sometimes feeling like I just walked out of the gym as my muscles feel fuller.

Final thoughts

Sleep is important, getting the maximum amount without a doubt will help you break training plateaus that once existed. Getting enough sleep is impossible everyday on a consistent basis but we should strive to get all we can! Insomnia and sleepless nights can catch up to you, but you don't have to let it. Beat the insomnia down and train your mind to pass off into the endless sea of slumber. I find the best way to think of sleep is a small break; Don't think of going to sleep as ending today and starting tomorrow. Don't think of it as getting enough sleep tonight so you can wake up tomorrow morning with enough rest. There is no yesterday, today, or tomorrow; It's just one long experience, and sleeping is just taking a quick rest so you can continue your work a few hours later. You earned the rest after being conscious for 14 + hours. Goodnight and sweet dreams!

Resources:

http://www.abcbodybuilding.com/magazine/zfactor.htm

http://www.abcbodybuilding.com/anatomy/zfactor2.htm

http://cancerweb.ncl.ac.uk/omd/contents/hormone.html

http://members.tripod.com/~charles_W/cortisol.html

http://www.aeron.com/new_page_27.htm

http://www.well.com/user/mick/insomnia/

Do it for you, do it yourself

Author: Jujimufu

Published: Fall 2003

I've written this because I've realized how little voice some have in what they do in their day to day lives. They eat what is given to them and they do what they are allowed or expected to do. It's taken so far sometimes that some parents strongly dislike or forbid their youths to trick! Sounds absurd, it is, but I've heard stories of it and I'm going to explain how you can gain more say-so in your lives as you strive to change into tricksters and athletes alike!

A change :

There are many things you might want to change in your daily life to get you in a better condition. They might include: Your diet, training schedule, and sleeping habits. Naturally there are many questions you've got to ask yourself :

Can I do any tricks?

How much sleep do I get?

How often do I eat and when?

What do I normally eat?

What do I normally drink?

Some other questions might include :

Can I cook?

Do I buy some of the food in my house?

Do I have a say in what my parents buy when they grocery shop?

Do I eat whatever my parents prepare for me regardless of what it is?

How much sleep do I get?

Does my training schedule depend on my parents or anything else?

So overall, the most important question: Is my relationship with my parents hindering my progress?

Let's start with tricking and go from there!

Let's say that you're completely fresh, fresh meaning you've never tricked before and have never really been physically active. How do your parents react with your strange new obsession? They see you falling flat on your back over and over again in the backyard. They might ask you to stop, tell you to stop, or laugh at you. If you've been blessed with more understanding parents (or less noticing parents) they might leave you alone or actually take interest. So let's say you're cursed with parents that don't support this new interest. Why not share some videos with them? Go retrieve some of our videos and other tricking videos around the net and share them. They might understand what you are trying to do at least from then on. Get them involved! Hell, occasionally I'm tricking alone in my backyard and want some feedback from them; So I go get my mom or dad from the house and explain to them what I'm trying to do: "I'm trying an aerial twist! How many freaking times do I have to explain to you that my body is supposed to be vertical, is it or is it not?! PAY ATTENTION THIS TIME DAMMIT!" Haha, okay so maybe it doesn't go like that; But if you give them something to notice then they might be more interested. The easiest way to familiarize them with your new hobby is to get a friend involved. They might think more of it if you're practicing with a friend.

Okay now they've adjusted and are aware of your new habit. Why not request some support from them? Do you want to learn some martial arts to accompany your tricks or learn some flips? Go grab your phone book and check to see if there are any local gymnastic centers or martial arts academies. If you are dependent on your parents for transportation then talk to them about joining. If the location of this training center is far away don't expect enthusiasm or cooperation. If you have a car and a job then all this won't be necessary, just do it yourself.

Now let's move onto your diet.

You might not be interested in changing your diet now, but if you want to lose fat and train at a greater level then let's discuss. We'll start with what you drink. Do you drink a lot of high sugar, commercial beverages? Sobe, Pepsi? Do you know this cost money? The shit's expensive. Your parents could be spending that money on other stuff instead. Break the fucking habit. One solution. Water. It's free. Go read my channel on water. Water, The magic potion.

Now let's touch a much broader topic. FOOD!

Can you cook? Look bud, if your parents are cooking everything for you, you're pathetic! I prepare all my meals except dinner (If we are eating dinner together), sometimes I do cook for the family. Trust me, your parents will be enthusiastic about you learning to cook yourself anyway. Learn to cook stuff like breakfast, pasta, and meat. The grill is your best friend mate. I love the fucking grill. If there are any girls reading this then you should already be able to cook! Bake me some lasagna dammit!

Do you buy some of the food in your house? This is a special case. I buy some of the food in my house. I eat obscene amounts of cottage cheese for my sleep stack and brown rice. I also eat a lot of fruit. My parents get sick of keeping this stuff in stock so I buy it myself. Note: My parents refuse to pay for my supplements so I have always bought that stuff myself. If you can drive go buy it yourself. If you cannot then just toss some money at your parents and request them to pick some stuff up next time they buy groceries. Which leads us to the next question...

Do you have a say in what your parents buy when they grocery shop? Trying to lose weight? An example : Parents buy 2% milk? Request skim milk! They might not like this idea, they might not like the idea of you requesting all this weird food that they have never bought before. There is an easy way to convince them to buy and keep this stuff in stock. Tell them the truth, tell them why you want it. You want to get in better shape right? You want to eat healthier? They should respect this decision, they will. Just don't whine or be a fucking baby about it. Just explain to them plain and simple why you want or need this stuff. Staples in my diet for example include: Eggs, plain oatmeal, cottage cheese, brown rice, pasta, tuna, olive oil, and chicken.

Do you eat whatever your parents prepare for you regardless of what it is? Just because your parents cook it doesn't mean you gotta eat it. My parents cook meals all the time that won't benefit or meet my diet balance. Good examples of meals of this description are spinach lasagna and thirteen bean soup. My dad likes these two recipes because they are cheap as hell and quick to make. Instead of complaining to him about the lack of macro nutrient balance in these meals I take it upon myself to fix it myself. I mean, just a bunch of beans isn't much of a meal in my opinion. So I eat a small bowl of the stuff, then I'll be done eating with them. I'll take a serving of whey and a piece of fruit and call it a meal. It's nice of them to cook regardless, so always be appreciative when your parents do. What about fast food? Some parents literally eat fast food every night for dinner. You've got two choices -

Don't eat it, cook something yourself.

Or...

You probably know where your parents frequent. Study up on the nutrition facts of these fast food places and find something healthy. It might have to come in combination with something in your house.

How often do you eat and when? Look, if you train hard you've got to eat a lot. Some of us can eat an infinite amount of food no matter what it is and be cool with it. Others don't train as hard as us though and need to lose some weight. So we'll cover the basics. You should strive to eat six small meals a day. At the time of writing this article my eating schedule currently looks something like this:

7:30 AM - Breakfast

10:30 AM - Snack

12:00 PM - Lunch

1:30 PM - Train

2:30 PM - Post workout shake

4:00 PM - Dinner #1

7:00 PM - Dinner #2

10:00 PM - Sleep stack

What?! WHAT HAPPENED TO THE CLASSIC 3 MEALS A DAY? 6 MEALS?! THAT'S A LOT OF FOOD! Calm down chief; The classic 3 square meals a day plan is for farmers, fat people, and prisoners. Instead of eating 3 big meals a day eat 6 smaller meals. You want to keep your metabolism constant through out the day. When your body always has a little food to play with it burns energy more efficiently and keeps you from feeling like a gut bomb just layeth the smack downeth on your digestion system. This also helps burn fat and preserve muscle if these meals are balanced. The layout for this has an easy pattern, be eating something every 2 1/2 to 3 hours! The biggest problem with this schedule is it will interfere with your parent's eating schedule. I've got an interesting scenario:

After I finish working out I spend 45 minutes slowly drinking my post workout shake to keep insulin levels high. The problem is I'm sometimes drinking that shake right before, or during my parent's dinner. They can get frustrated with me when I'm eating right before dinner hahaha! I listen to my body, I don't follow anybody else's schedule. Nobody else knows what my body needs and how I feel, so nobody is going to make that decision but me. I just tell them to save me some of it and I'll eat some of it later.

Diet discussion conclusion:

You're not the only one who adjusts when you start changing your diet, your parents do too. Don't whine or bitch to them about what you need to be eating and what they shouldn't be eating, instead just come clean with them. Tell them straight up what you are doing and why. You want them to buy different foods at the grocery store, so be nice and say the magic word: PLEASE. It can help them a lot if you buy some of the stuff yourself too. Learn to cook yourself and don't be afraid to mix and match family meals with other foods. Your parents will learn to respect your decision in time.

Nutritional and sport supplements:

Plain and simple, when I started taking a lot of the supplements I continue to take today I caught a lot of heat from my parents. I guess it started with whey, then went onto small stuff like assorted vitamins. Eventually I started to spend A LOT of my money on lab quality supplements and other strange shit. That's when they started to worry hahaha, they thought I was starting steroids. Mmmm.. Needles - Oops! I mean! :)

Simply put, if you want to start taking supplements they might worry about what you are taking. Just explain to them what it does and how it works. Don't be a moron and tell them A lot of other people take it, so I thought I'd try it too! You owe it to yourself to look into it yourself. I haven't bought any of my supplements without first researching how they could help me and how they work (Well except the liver tablets, that was just a joke). This is all optional and you might never feel the need to supplement your diet, but if you plan on trying your hand at some research it, ask questions, and know what the stuff you're taking does! If you do, your parents will feel more comfortable with you taking this stuff.

A small discussion on sleeping habits.

Man, you're a teenager now! You no longer have a bed time! You can stay up as late as you want, you're so cool because everybody who stays up late is cool! You can chat on AIM until 3 AM about useless garbage because you're a piece of shit. Now go be a jackass and make a lot of noise so other people in your house can't sleep!

Seriously, sleep is very important. Try to get 8+ hours every night. That bed time needs to be reinforced, you're going to be the one to reinforce it. Why can't you sacrifice a couple hours out of your night to go to bed earlier? You'll feel better and you won't miss anything. If you haven't yet go read my article Sleep for success.

So do it yourself!

That's it! I hope you got something out of reading this article. Remember, don't whine and be a baby. Grow up and do it for you, do it yourself!

Resources:

Anfeyd gave me the idea for this channel.

Hot blood high school dodge ball!

6th Generation videos [2007]

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The following videos are the 6th generational videos of 2007.

Title: Jryst

Music: We Disintegrate by Nevermore

Dates shot: Several yesterdays before Fall 2007.

Description: No theme or story; Just incoherent scenes. Filmed by tripod. Edited by myself. Zero plyo.

Tricks: My tricks are still simplistic, but mostly clean.

Gratitude: Stian Andersen for the text fx, Diana Deissler for the enlarged whip extension graphic, Kinetic for borrowing me (through mail!) his camera, Andy Ward for the video compression help, and to my closest friends and those of the tricking community who lovingly support me, even during the times I am unworthy of it.

Size, length, and format: 56 megabyte download, 3:01 running time, avi file compressed with the xvid codec.

Title: Wekend

Music: Viper by Marty Friedman and Love Power from the Mama Head by George Lynch

Dates shot: May 26th and 27th, 2007

Description: Musasabi made a suprise, impulse plane ticket purchase only four days in advance from departure to spend the weekend with me. The timing was right, because Taegashi used his military vacation leave that same weekend. Taegashi was a bit rusty but it was wonderful to see him again. This was the first time I tricked with anyone for eleven months! A great, fun wekend, ... I mean weekend! :)

Tricks: Nothing new from me, I left rough clips in there because it's more fun.

Size and Length: 29 megabyte download, 2:51 running time.

Chain Combination Creation

Author: Juji

Published: Winter 07

This is going to be a simple little guide to the process of chain combination creation. You will like this write up! I promise this article will be free of rants and foul language! How about that for amazingly clean and inviting? My approach will allow novice to get the ball rolling with productive thought processes and experts to inspire more creations through a series of reminders. Thus, this is written for anybody and everybody.

My credentials

I'm not much of a combo'er, but that doesn't wreck the validity of this article. If someone cannot do X trick and gives advice for it, their credentials are watered down; Same with combinations. However, I am not going to be teaching any specific combo here, I'm going to be inspiring creative thought to conjure up fresh ideas. Getting to business now...

READ: The magic of the two trick combination model

The two trick chain combination is the bread and butter of all your extended chains as well as the foundation of your combo creation efforts. I considered several possible thought processes for productive combination creation and this is the best: The two trick combo! Majestic! There is a seemingly infinite amount of two trick combinations possible, but let's start by dissecting a classic: 540_hook_aerial, my very first combo! Two tricks linked with a transition, that transition is a hook kick. You execute a 540 and follow that with a spin hook or crescent aimed at the same target, upon setting the hook kick down you drop right into an aerial. Thus, you could say it's a three hit chain combination, but you would also be correct saying it's a two trick chain combination (because what constitutes a hit isn't always a trick). 540_hook_aerial.

Combo creation template:

Now let's take a look at a step by step template I believe to be universal in combo creation.

Step one: Choose a base trick;

Duh.

Step two: Consider an angle or audience perspective of starting trick;

Angle is an important consideration. Remember, we are always, I repeat, always tricking with direction in mind. Your intended direction can vary from starting a combination facing a group of tricksters, to your camera, to a general scope of view or direction. A double leg looks good from several angles. Do not adopt a linear mind set, keep angles and paths in mind, varying them spawns ingenuity.

Step three: Choose second trick and an appropriate transition;

After choosing your base trick and its angle, we have to pick another trick to successfully create a chain. Let's use the butterfly twist as our base, and the gainer as our secondary trick. So we have butterfly twist base and a gainer as the secondary trick, now let's find a suitable transition. We will select a swing through! Butterfly twist swing through gainer. A staple combination in the tricking world. We will expand with more examples later in this write up.

Step four: Write your combo in trick notation;

Follow the previous three steps and you now have a two trick combo. The next, is an extremely important step and I will go into great detail here. You need to develop your own method of short hand trick notation, otherwise chains end up becoming tedious to write and vocalize. I am going to be explaining the method I use, and I would be more than happy if you used it (because I understand how to read it!) Just like a chemical formula, we need a short cut.

H20, This molecule contains two hydrogen atoms and one oxygen atom: Water.B-twist_swing_gainer, This chain is a b-twist swinging into a gainer.

C8H10N4O2, This molecule contains eight carbon atoms, ten hydrogen atoms, four nitrogen atoms, and two oxygen atoms. Caffeine.540 hook_msl_tornado_flg_b-twist_hook_round_flg_i-twist. This chain is a 540 hook with the kicking leg missing into a tornado kick, the tornado kick flagellates (explain later) into a b-twist followed by a hook after landing, then a round kick flagellates into an illusion twist. This is a Manny Brown combo. Yes, writing his combos in text is not always easy and I bet if he read the way I wrote it he'd be a little bewildered. Click here to download that combo for visual reference.

The previous two examples demonstrate the importance of utilizing short hand notations for writing out your combinations, and now that you understand that, let's learn some short cuts!

Honing your short hand trick notation:

Short cut #1, Abbreviating the trick name itself;

Butterfly twist = B-twist. Illusion twist = I-twist. Hyper twist = H-twist. Hypertwist hook = Hyper hook = H-hook. Hyper swipe = H-swipe. 540 kick = 540. Aerial = Aero. Aerial switch = Aero switch = A-switch. Flash kick = Flash. Flash kick switch = Flash switch. Double leg = Dleg. Crescent single leg gyro = CSLG. Infinite etc. Those are a few of the abbreviations I use. We are doing this personally so as long as you can remember what it means that's all that matters; You can always expand your fancy code later for sharing with others.

Short cut #2, Signifying a transition and using an abbreviation for it;

I've always personally used underscores for this. I've found that using simple hyphens for transitions can end up causing a bit of confusion. For example, H-twist-hook-aerial. So, is that hyper butterfly twist hook followed by an aerial or a hyper butterfly twist, with a spin hook after finishing the twist followed by an aerial? Two totally different beasts. So I typically limit using hyphens - to the trick abbreviation itself and use underscores _ to indicate a transition. Thus we have h-hook_aero and a h-twist_hook_aero. How about 540-hook-aerial. Is that a 540 outside hook kick followed by an aerial or a 540 round kick, followed by a hook kick into an aerial? So again, 540_hook_aerial and 540 hook_aerial or 540-hook_aerial. Take this recommendation into consideration, because it solves a problem you might run into.

Optional notations:

We are considering keeping track of our combinations and remembering them a certain way. For example, one optional thing you might want to include when recording a combination is if the combination has been done before, specifically the performer you are modeling. Simply jot that down on the side if that's of importance to you. You could also jot that note down for only a specific move in the combo. A raiz done by Crazy Asian and a raiz done by Haime both can look very different. If you wanted to spark a certain look than simply writing the combination down might not be enough. And of course, as I recommended choosing an angle, you might want to consider including that in your short hand notation.

Enhancing your combo creativity:

So we've got a step by step template. We pick a base and consider its angle. Choose the second trick and its transition. Then you develop a short hand writing style. Now that we are this far, let me teach you a trick (pun always intended) to creating fresh chains. I like using a method called word banking. First, I have my personal tricktionary or spell book. Next I keep a word bank of transitions and a tool box of terms that start the thinking process. Here is the transition word bank I personally use and a quick definition of each term:

Example transition word bank:

_ The underscore is my basic notation for a transition.

_msl_ Miss leg. When a free leg misses into another move. I use it mostly for kicks and aerials.

_swing_ When a free leg swings or misses into another move. Usually for a flip.

_gm_ Grand master. A special type of miss where the free limb is angled across the sagittal plane to create lift.

_hop_ Such as a 540_hop_540hook. Upon landing the 540 you jump straight up into a 540 hook. Kind of like a more subliminal miss leg or swing.

_jump_ Used interchangeably with hop. However, it has more of a two footed connotation.

_step_ If you combo'ed a 540 hook out of a 540 you'd use a little adjustment step to start the second trick. Hence, _step_

_2step_ If you create a combo that is awkward and needs two adjustment steps to start the second trick. Hence, _2step_

_stepback_ This is a special case scenario. Let's say you want to combo an aerial switch into a reverse aerial; Do the aero switch and then with the free leg on landing, take that step back. You can take another step back or go right into it making the a-switch landing leg your lead in the reverse aerial. So we got an a-switch_stepback_Raerial! Also a step back can have a miss leg characteristic. Let's take a 540 hook to start, now with the kick coming down you miss that back into a reverse setup for... Maybe a reverse aerial again, or a loser, or a reverse brandy etc. So we have 540 hook_stepback_Raerial, although in this case you might try an alternative of the transition notation; Maybe 540 hook_swing back_raerial would be more fitting. Play with this anyway you wish in your mind.

_stomp_ Usually when a hook is taken out of chain where it would fit well.

_flg_ Flagella leg. I said I'd explain this one so I will, haha! At the Toronto gathering 2005 I asked Jester of FS what they called that strange round swing transition thing Manny Brown does for b-twist moves. He jokingly mentioned he called it a flagella leg because the leg whips around like a cell flagellum, the whip like projection that provides some organisms a means of locomotion (like sperm). Well, I still use that term! Except I abbreviate flagella into _flg_ / Strange I know, but I like it!

_2_ Such as Axe2Aerial. Can be further expanded such as axeintoaerial.

_hook_ Used interchangeably with crescent, wheel, or whatever. An outside kick connecting moves.

_sweep_ A sweep kick. It can be done with a hook or inside round. So possible _insweep_ or _outsweep_ are writing options.

_round_ Roundhouse kick of course!

Note: I just mentioned hook, round, and sweep. These are kicking connectors for combinations. Don't forget there are many basic kicks. You got side kicks, front kicks, stretch kicks, split kicks, etc all at your disposal.

_roll_ Such as _roll_dleg. It's cool! How about _rollkip_ or a dive roll, _diveroll_

_slide_ Sesshoumaru made this one popular. You slide along the ground like a baseball player!

_dash_ Not really part of a combo, but dashing like a madman is sometimes just what the doctor ordered!

_kneel_ Interrupt a chain with a kneel stance;

_kip_ Kip up. Yes, a kip can be used as a transition in a combo or as part of it.

_cart_ Cartwheel. You can indicate it as a transition or as part of a combination such as cartwheel_fulltwist. or _cart_full. Whichever your preference!

Basically. It's an _Insert transition description here_ scenario.

Additionally, don't forget ground based tricks like aubatido, flares, master swipes etc. Of course don't be afraid to set your hands down in a combo to connect things, as long as it's intended and not a bail or to catch a fall. Hand plant spin hook as an example or a cartwheel, sweep, etc as mentioned. I understand many of these transitions can be used interchangeably but there is a special connotation with some of them that stimulate different thinking patterns. And something of special note I'd like you to consider: Non-trick movements or actions within or included as part of a combo. I'll let your mind spin that one.

And if you wished to note the intended angle, simply put:

(away)

(front)

(back)

(toward) or (to)

(diagonal) or (dnol) / Use in correlation with another direction.

So now if you are somewhat organized, you'll have your own personal tricktionary of moves and individual variations of each single trick noted. For example, with a 540 you can do it with a round kick. 540 w/ inside crescent kick. 540 laydown. 540 grab. etc. A word bank of transitions and variations then becomes very powerful. It becomes as simple as thumbing through that library of terms and choosing a couple moves at random and seeing which transition fits. This is the most powerful method of harvesting fresh ideas. Have it all layed out in front of you and start brainstorming.

Example thought processes:

Now, assuming you are well organized and do have it all layed out in front of you, here are some example thought processes for connecting two trick combinations:

540 kick and an aerial

This is an easy one to start with. We have the classic 540_hook_aero as mentioned previously. We can dismiss the hook and just turn over to stomp out the aerial. 540_stomp_aero or just 540_aero for shorter notation. We can do it as a miss leg, 540_msl_aero or 540_crescent2aero. How about something different. Let's do a little roll on the ground turning out of the 540 into the aerial. 540_roll_aero. Easy easy easy. Switching the order, let's start with the aerial first. There are still many options. You can do a grandmaster swing out of the aerial into the 540. Aero_gm_540 or without crossing the sagittal plane with that miss leg characteristic gm, we can just hop off the landing leg from the aerial directly into a 540. Aero_hop_540. For something incredibly easy we can just do a two step adjustment between the aerial and 540. Aero_2step_540, which is just two tricks done back to back. Options, options, options. Options are splendid.

X-out and doubleleg.

Now for something a little more difficult. How can I combo these? Hmmm... Obviously I can land the X-out and jump straight out into a double leg. X-out_jump_dleg. That probably wouldn't look very hot on film unless I had a moving camera man catch the x-out from the front and do a quarter turn so the dleg is from the front as well. With a stationary perspective, I could switch the order and do a doubleleg traveling away from the camera, modify it so I land facing the way I came and jump directly into an x-out. Thus I now have Dleg_2_X-out. I wanna remember the angle so Dleg (away)_2_X-out. Ok that's two combos. Good.

Parafuso and aerial switch

This sounds nice. Both cool terms. By the way, a little off topic, but that's one reason I love tricking so much. It's got one of the coolest lingoes around! Hats off to the pioneers who created cool terms like suicide swipe, raiz, boxcutter, hyperswipe, parafuso (so cooooool!) I love it all. It's probably one of the reasons I've stuck with tricking, the lingo is addictive and fun to mess with. Anyway back to the task at hand, let's combo a parafuso and an aerial switch. We could modify the parafuso so we land only on the second leg (kicking leg) and miss with the initial leg into an aerial switch. Sounds like a really difficult combo! Parafuso_msl_a-switch. Now let's switch the order, A-switch first. I can picture some possibilities in my mind but I have doubts they'd translate into the real world. A parafuso sort of demands a spin to catch and create the whole double leg aesthetic. So I will stray from anything fancy and just build an a-switch_2step_parafuso, which is more practical. Not as much a chain as it is just two tricks done back to back, but well, whatever.

360 crescent and 360 crescent.

Oh wow! A double take. How can we combo this? Well we can simply do a 360 crescent straight into another 360 crescent. I would write it as 360_2_360 or 360_jump_360 or 360_360. I wonder if a miss leg is possible here? Remember you can land a 360 three different ways. You can land on the non-kicking leg, feet together, or land on the kicking leg (hyper 360.) So hmmm... Yep! The purpose of this example was actually to remind you that you can combo the same move with itself. Don't forget it!

Hypertwist and aerial

This is another easy one. Land the hypertwist and immediately turn over and stomp out an aerial. H-twist_stomp_aero. Switching the order is a little more difficult. To make it easier we can use an aerial with a run up that's more gymnast style as some people like to call it, land facing the direction we came low, and dip down immediately to that landing leg into the u-turn takeoff hypertwist. Ends up being the same thing, Aero_stomp_H-twist. Since a stomp is just a direct connection you might like writing Aero_H-twist or H-twist_Aero. If you are tired of abbreviations write it out a bit longer. Aerial_Hypertwist or Hypertwist_Aerial.

Now it's your turn!

Try to figure out for yourself as many ways (or any way if possible) to connect the following two tricks!

360 crescent and an aerial

Jacknife and a 540 hook

Hyper corkscrew and a sideswipe

Butterfly twist and a double leg

Front flip and a feilong kick

Now you get the idea. You pick a couple moves, have a word bank of transitions and single trick variation possibilities on hand and figure out a way to slam things together. Many experienced tricksters will tell you some of the best ways to create neat combos is to take two moves that seem impossible to connect and WORK at trying to figure out a way to connect them! It really is a good mental exercise. BRAINSTORM! If all else fails and you are stumped, just try to do the moves back to back smoothly and the result will still be worth your effort.

Bank of reminders:

Apart from your word banks, you may want to create a bank of reminders too. Remember how I reminded you before that you could do two chain combos with the same move twice? That's a good thing to remember. Most moves can be done on two sides. Left 540, right 540. Left aerial, right aerial. Left gainer, right gainer. Etc. That's another good reminder. Remember there are a lot of basic kicks and ground based moves you can do in combinations. What about a grab? Like, head grab? You can grab you head in a lot of moves to create that reclining, this is easy look. Or a rodeo grab. How about landing tricks in alternative stances, like into the splits or crouching? Individual trick variations! Don't forget hand combinations! How about multi-directional combinations or combos that travel in circles? Here is a nice one of Kim Do, click here to download. You might want to remember some combos a certain way, like remembering it by who has done it before and what trickster you are modeling from as I mentioned earlier. There are a lot of things you want to keep in mind here, so create a bank of reminders.

Embrace the two trick combo!

Embrace the magic of two trick combinations! Why? Because an eight trick combination is just four two trick combinations stuck together. Picture the following simple example:

540_hook_B-twist_swing_gswitch_swing_gainer_axe2aero_axe2aero_swing_gainer_stomp_b-twist.

Yes it's a little ridiculous to write. But that's an eight trick combination. It's really just a bunch of two tricks chained all together.

540 with a hook transition into a b-twist (2 trick count)

b-twist swung into a gainer switch (3 count)

gainer switch swung into another gainer (4 count)

gainer with free leg swung up into an axe that swings down into an aerial (5 count)

axe2aerial with free leg swinging up and back down into another axe2aerial (6 count)

axe2aerial landed and free leg swung into a gainer (7 count)

gainer landed and free leg stomping back into a butterfly twist (8 count)

8 trick combo! Now I thought that up off the top of my head and it's in all honesty, very uncreative. This is why I like to limit myself to two trick combinations initially. When you start trying to conjure up really long combos you adopt a tendency to create bland things that just don't end. Look back at each count above and consider each as an individual two step combo. Pretty bland man, p.r.e.t.t.y bland. But with a little more thought, focusing more on creative two tricks chains, then connecting your two trick chains into bigger chains, you'll end up with something much snazzier (albeit, possibly insanely difficult). Still, begin working with two trick chains and it'll pay off.

I'm growing tired of seeing long chains with a hook between every move and I have a feeling that's going to become a thing of the past in a few years, as tricksters start splitting brain cells trying to really figure out new ways to connect old moves. Basic hooks and rounds; Kicks can of course, look excellent in combinations, but often they are used as crutches to get the combo to manifest. Thinking outside the limits of these crutches to change the look of things that are getting stale is going to be one of the most rewarding things you can do as a trickster.

Our conclusion

So with that, I give you a to-do list as homework; Don't psssshhh and forget about it, if you haven't done any of this do it ASAP!

Create your own personal tricktionary index or spellbook of moves. I've written a decent write up on this here.

Create some word banks of transitions and variations.

Create a bank of reminders.

Begin exercising your imagination by creating fresh two trick combinations and record these. All those words you hide inside, won't last forever but they'll come true! :) You can use the four step template I provided at the beginning of the article as your guide. You'll likely wish to develop your own short hand notation for this when you really start crackin' it.

Discuss your ideas with your tricking friends. Since Jan and I have a similar tricking style, body type, and level of skill I enjoy brainstorming with him. He is my friend of course as well. But it is usually productive sharing ideas between each other because of our similarities. If you have never actually visited the community forums, then that will be the most important step you need to take to understand trick lingo, notation, and get ideas from outside sources.

Finally, the most important last thing on this to-do list is to put your ideas to use and try out your ideas! Trick! Practice! Go now! What looks good on paper won't always translate on the field. You must test it.

Chain combinations are what keep your interest in tricking for years. It makes this sport exciting. It allows you to customize and improvise to create more with what you already have. I want you to enjoy this. Thinking up combinations is a lot of fun, it really is! Now, go brainstorm!

Abstract assessment

Author: Juji

Published: Summer 06

I feel it is critical to bring the material that follows in this write up to light. I'm writing this more for the experienced tricksters, as the people who have been tricking for less than three years will likely not be able to use this kind of assessment to its full advantage; Moreover, your best tricking gains will be seen in your first two to three years of tricking, this assessment will probably not be needed when you are riding that rush. However, I feel everyone already reading this without a level of experience exceeding those first years could still find an interest in what I convey here because it will teach you something very valuable, you will have to read on to find out what that is.

Why assessment?

To say it succinctly, if you trick you should be both self-conscious of your skill aptitude as well as your progress, NO EXCEPTIONS. At some point in the game you will likely see changes in your level, both good and bad. One day you will plateau. You might realize that you are often looking back X months or years ago when you were at your all time best tricking form; Your peak performance lost. While the latter possibilities are certainly undesirable, they happen to the best of us. Self-assessment is the crucial factor in determining whether you can return to your peak or exceed it. Anyway, like I said, the longer you have been tricking the more you can get out of the self-assessment I'm going to present. For example, a couple of years ago this kind of assessment would not have served me as well as it does today because this is an experienced based assessment. Today I have been tricking for about six years now, and I realize that if I had put this to use one year ago it would not have been near as useful as it is today. This is mainly because the longer I've been tricking, I feel the more mistakes I began to make trying to find that edge, which lead me in so many different directions. Of course those mistakes just gave me more to learn from! I'm ultimately wiser than I was.

How this article is read:

I have written, and rewritten the layout of this article more than once. I came to the decision to do this in a step based manner. These approaches are generally very user friendly, and by deviating one step from another: Better understanding and application will result.

STEP ONE:

Make a chart on a sheet of paper like the following two images. Don't be afraid, click the thumbnails!

Alternatively, you can do this on a huge poster board or something large to squeeze in several seasons and years. You can start from the very beginning, or you can just start during the time period when your level reached its first real benchmark that will always be comparable to your current level. When I first assessed myself in this manner, I excluded everything before Mablung. Mablung (Spring sampler 2004) was what I felt was my first real benchmark - that it would still be comparable to almost everything after it as long as I tricked. From there I divided it into the seasons that followed.

STEP TWO:

Answer a series of WHO, WHAT, WHEN, WHERE, HOW questions *Excluding WHY*. Such as: who you were, how you trained, how you ate, etc in each column for that respective time period. Avoid phrases such as Too much and not enough and any words deriving their meaning from said phrases. Avoid simplistic glorifications or unjustly damning anything. Example of unjustly damning something: If you noted that you had a TERRIBLE WARMUP PROTOCOL, it would actually be more useful to instead describe said warm up protocol rather than putting any good or bad connotation into that recollection. Example of simplistic glorification: AWESOME B-TWISTS. Just... No... Instead be more descriptive as to why it was awesome. Such as that your b-twists were done with great stall and ease. In general, answer all these questions in an objective manner! Now, I'll give you a list of questions you might want to ask yourself. This list is not absolute, but it's fairly competent!

What tricks were you training, how, when and where [Night time plyo tricking maybe? As opposed to afternoon dominant grass session training]?

Were you training with other people?

How many times a week were you tricking for how long?

How were your basics?

Did you feel light on your feet or like a stone?

What kind of feeling did you get from tricking?

What about weight training?

What were your big three? (For all non-macho men or boys who don't know, that includes bench, squat, and deads)

How many times were you lifting a week?

What kind of lifting were you doing. What were your workouts like?

What kind of roller coaster ride has your strength/speed levels taken throughout the years?

What about flexibility? How was it?

And how was recovery?

Were you doing anything special that might have made you recover faster between training sessions (examples: more sleep, epsom baths, peri-workout nutrition, self-massage, etc?)

What about your injuries?

Were you injured?

What was your body weight?

What about your body fat levels? Were you lean and mean or a slob?

How about your diet?

What kind of foods did you eat?

What size were your portion sizes?

What kind of macronutrient split were you utilizing?

What supplements/drugs were you taking?

What were your thoughts towards eating at those times?

What kind of timing did you have in your meal prep? Meaning, were you eating more X at night than you are now?

How much sleep did you get?

What times were you going to bed?

How about your daily schedule? How was it affecting your life outlook/output?

What kind of psychology, or, mental frame of mind did you have that might have changed over the years?

Has your confidence waned or soared?

How is your outlook on training/tricking nowadays?

What were your main motivating factors for training, and how did these make you feel?

Ok! Now those are the kind of questions you need to ask yourself and answer in each column. Of course, additional information will probably be readily available based on recollection that will be unique to each column; Now after a thorough mapping of where you've come from and possibly where you are going, you need to do something with this objective data.

STEP 3:

Ask WHY to each and every answer you provided for those questions. Let's say you have always been approaching the single, ultimate and broad goal of being the best you possibly could at tricking. Find the reasons you did what you were doing when approaching that goal. This step is very important, you must ask why! If we skip this step and go ahead and pass judgment as to how the answers to the questions at hand effected our progress, we will not have an objective frame of mind, that instead results in passing judgment based on emotion! When we tend to look back in time, we often get something called nostalgia... It can certainly be the enemy in self assessment. Nostalgia is a wistful or excessively sentimental yearning for return to, or of, some past period or irrecoverable condition. If we are yearning for our past peak, we often look back with fond (or funny) feelings towards that period in our tricking (and life); Thus, the problem that arises from nostalgia in this context, is that we tend to disregard WHY we did some of these things.

So, if you don't ask why, you'll end up doing something stupid; Like trying to do everything you did before and become what you were in a desperate attempt to regain a past tricking peak by reliving the past. Just because I ate lots of chili for dinner during one of my best tricking peaks doesn't mean I should eat more chili dinners to get back to that last peak. Oh wait... Chili definitely tastes good. Yes. It must be the whole reason I was doing tricks I haven't been able to duplicate since. I must eat more chili because chili = awesome tricks. :|

STEP 4:

Pass judgment! Ask yourself if it was conducive or destructive to your goal. Or was it both depending on the circumstances? Maybe it was neutral and really didn't play any role towards approaching the goal of ultimate tricking? Maybe you don't even know! Well, it's your job to find out. This is why reading and talking to others about tricking/training/nutrition etc is so important. KNOWLEDGE helps you pass stronger, more accurate judgments. This is all you have got, so get it while it's hot! (I just had to have a rhyme, sorry.)

STEP 5:

Tie together any coincidences and come up with your own personal truths. I call them take home messages, because I can take them home and have my way with them. A more detailed explanation of coming to your conclusions will follow in a moment.

Going through the steps

After charting out a series of questions and factoids, questioning each of these with WHY, passing individual judgments, and coming up with your own take home messages - You should now realize you have effectively mapped your next plan.

For exemplary purposes, I will show you how you can use this assessment following the five steps.

Step 1, Make your chart.

Step 2, Answer questions in columns, such as: What was my body weight back at that point? Answer: 195 pounds.

Step 3, Ask why. Why was my body weight 195? Answer: I ate a lot of food.

Step 4, Pass judgment: I was retaining lots of water and had less visible muscular definition due to fat deposits. This excessive weight obviously contradicted my tricking goals because jumping around with twenty pounds of useless weight is damn hard.

Step 5, Take home message: Don't eat so much damn food.

Another example starting with step 2:

Step 2, Answer questions in columns, such as: What kind of flexibility did I have? Answer: I had oversplits and maximum height kicks!

Step 3, Ask why. Why was I so flexible? Answer: I stretched each night separate from the stretching I did around my training during the day. I stretched often.

Step 4, Pass judgment: I remember my aerial moves being unbelievably effortless! I really felt less resistance when dipping down to aerial over.

Step 5, Take home message: Putting in the work to maintain a really advanced level of flexibility pays off!

Apart from the two examples above, which I feel are more of a fill-in-the-blank approach to this assessment, there is also an underlying thought process that usually takes place and shouldn't be overlooked. I will now share with you that self-reflective thought process that usually occurs near the end of the step process. As a bonus, you might just find something useful in my own take-home messages which could save you lots of trouble in the future.

I've always made great progress on plyo-dominant training. I feel I made a whole lot of progress in the Fall of 2004, and I was only tricking on plyometric flooring for four months. It translated well to the grass. But apart from that, I've noticed anytime I did get something on plyo, it often translated into grass gains or was close to translation.

My take home message: Plyometric flooring is not evil.

I've always tricked best at sub 175 pound body weights. So I thought... Until fall 05. The truth is I got back down to 169 from a bw of 185 in only two months after summer 05! That's a lot of weight loss fairly fast for someone as lean as me. From past experience, I thought bw was a major determinant of tricking ability. So I pretty much started eating ridiculously small portion sizes and upped my fasted cardio through the roof to drop pounds - but I did overlook something. This approach was lunacy! Deadlift is a good measure of total body strength. Well mine dropped from a one rep max of 475 to 405 in that time! So what happened? Well, I stopped eating, I did too much aerobic energy system work, and I stopped lifting. So... It was the leanest I've ever been, scary lean, but I was slow from the aerobic training and lack of lifting which sapped a great deal of my neuro-strength. In the end I re-examined my experiences, my all-time best tricking shape was at 174 pounds / but my deadlift was also around 475 at that time too and my vertical jump was the highest it ever was.

My take home message: Keeping your bw low is essential, but strength levels must be maintained for a drop to pronounce itself in improved tricking performance. READ: RELATIVE BODY WEIGHT STRENGTH IS KING.

Something related to the previous assessment example: Aerobic work. I noticed a pattern, finding that the times I was rollerblading a lot also were marked with more difficulty in tricking. I usually did the same loop, not because I felt it was conducive to my training, but because I love doing it. But... Sacrifices must be made...

My take home message: Damn cardiovascular work! I hung up my rollerblades. If I need active rest I get enough of that just walking around during the day.

I once tricked 18 days in a row. I'm not talking about little sessions either, I forced myself to trick 18 days in a row, all standard 1 1/2 hour sessions post warm up. I've also gone through periods where I was only tricking once every 7-10 days. I made gains from both methods.

My take home message: Tricking frequency is of secondary importance to all of the other factors which play a role in your training. You're not getting anything useful from this message you say? Well I didn't get much use from the observation myself. While I know the difference based on personal experience what the little differences are between frequent and un-frequent tricking - they are largely insignificant in the face of all the other factors which constitute your level of ability. (In other words: It isn't what you should really be paying attention to, you'll probably figure this out yourself one day if you haven't already)

It was obvious. I noticed that when I went through periods with more dynamic stretching my tricking improved a lot, especially my kicks.

My take home message: *DUH!* Do dynamic stretching and lots of it!

This is a strange observation. But I noticed every time I wore my black running shorts, in comparison to my blue ones (the blue ones are about 2 inches shorter and have a v-cut on the side) I trick worse. Overall I noticed I trick better in certain clothes as opposed to others. It's not a sole factor of restriction either, and I figured out why! Beyond restrictive clothing, there is also an innate coolness factor, or harmless nostalgia that goes with certain garbs.

My take home message: Tricking in something comfortable is essential, but if you don't think you LOOK COOL, then it's not the absolute choice. If you look and feel cool, you'll trick cool. Wear stuff you think is comfortable and looks cool while tricking for the best result. COOL!

I've flipped back and forth on the issue of macronutrient combos. PC and PF good, CF BAAAAD!!! If you've never heard anything about this kind of dietary manipulation you've been living under a rock. Ok, so I've done it both ways even after being exposed to this information. I've gone through psychotic periods of making sure I was never combining carbohydrates or fats. I've also said fuck it, and had decided it wasn't that big of a deal considering the foods I was eating were healthy. Yeah. Unfortunately I took a close look and confirmed that the times I was psychotic about it were usually marked with lower body weight and better tricking. That's unfortunate because it's easier to lax a bit. Alas!

My take home message: In my own case, extreme avoidance of combining carbs and fats into the same meals has worked best for me.

*Whew* OK, I mentioned that those without much experience will not find much use for this write up, because let's face it: It's obvious if you just started you won't have anything to back track on. But I did promise that there would be something for you, and it should be obvious as well: GOOD RECORD KEEPING IS INSANELY VALUABLE! If you journal these kind of changes and events, even if they are small scraps, it will give a point of comparison years from now; And let me tell you, YOU WILL FIND A USE FOR ALL OF IT!

Now, some of the things you've done and didn't do didn't need much thought. Some things you just know - but some things (like the above) are trial and error based patterns that give you a clue that needs application.

So now it's your turn. Based on your own personal observations, write down your own take home messages. It's just a bunch of bulleted points. Finally, doing this will not provide all the answers, but it will get you on the right track to the next level. What happens after you accumulate your take home messages? YOU NEED TO TAKE ACTION. That action, inevitably, will one day end up being another column on your self-assessment record. Maybe a few years from now you will look back at what you had planned today and realize based on experience and your records you could have done things better. At that time you will have improved and will continue improving. I must go eat chili now because it's obviously a key factor in tricking success.

Efficient tricking

Author: Juji

Published: Fall 06

Efficiency. God, why must I always define obvious terms to the audience? Ok, efficiency is a skillfulness in avoiding wasted time and effort. What can efficient tricking do for you? You will likely be able to answer that question at the end of this write up, unless you are reading it while your mother is griping at you about not doing the dishes and how you need to start cleaning up after yourself... Or unless I'm trying to write it when my mother is griping at me about not doing the dishes and how I need to start cleaning up after myself! CRAP!

Ok I'm back. I will simply present this article in set topic tips; Think, cover of a physical culture magazine: 9 exercises that will make your biceps explode!, cept maybe in tricking terms: 9 tips that will make you explode while tricking!

Efficiency tips #1 and #2

Don't do giant, ugly, ad-hoc combos or repeat said kind of combo many times.Don't give into hyper energy spurts, tricking until you fall into a heap of gasping flesh.

Ok. Some people will laugh at the above suggestions, some people will think it is subjective preference. Others will not be biased in any way or subject to any predictable emotion because they are too novice to really understand what I'm getting at, let alone have enough skills to create a giant, sloppy combo (ketchup.) This is what I'm getting at: Giant, improvised combos are a training waste!

Here comes a wave of incessant banter, 1) Juji, the only way you'll get better at something is to practice it!, 2) But endless combos are what make tricking what it is supposed to be!, 3) But Juji, long combos are good for increasing your endurance! - My response: ALL WRONG! 1) The only way you'll get better at something is to practice FOR IT. 2) Endless, boring combos do not make tricking what it is supposed to be; Interesting combos THAT END WELL make tricking what it's supposed to be. 3) Tricking is not an endurance sport! It's far on the anaerobic end of the aerobic-anaerobic continuum. You're all boobs, now shutup! Let's take a look at a ridiculously long (boring) and simple combo as an example:

B-twist / hook / 540 kick / hook / B-twist / hook / 540 kick / hook / B-twist / hook / 540 kick / hook / B-twist _SWING GAINER_

Ok. By the end of this combo you will be winded, doubled over gasping for air. Wait. No, you'll probably crash somewhere from fatigue in the middle of the whole thing. But let's just say you can get near the end of this sequence. Let's say you can make it to the swing gainer out of the b-twist part, but fail the swing-through; It ends up just being a hopeless crash or bail. Okay... You've never done a gainer out of a b-twist before (if you have, play along) / And let's say you end up crashing it here, ok? Well what was lost? What's the harm?

Now think about this situation just for a moment. If you didn't get the point here it is: YOU HAVE NEVER DONE A SWING GAINER OUT OF A B-TWIST BEFORE! You just shot your efficiency to nil by doing something you had no stock in while fatigued! If you want to be able to land the above combo, then what sense does it make practicing the whole thing over and over again crashing the last move every time? Wouldn't it make sense to practice your b-twist swing gainer? Ah! Of course, but what if you just felt like throwing it. Come on, what about that inter-combo window of opportunity that allows yourself to just chuck whatever?

If you are one to think outside the box you've already considered this type of problem and the ramifications of it. If not a light bulb has just popped above your head.

Here is the solution for the rest of you guys. ONE) If you can't finish an extended chain combo, read into the segments. If you are failing it over and over again, the combo is either too fatiguing for you (too long), or you just suck at a specific part of it. TWO) Long, improvised combos with no goal can be enjoyable, but are both a waste of precious energy and almost always ugly. Have a goal in mind! Oh my god it is so fun to do two dozen aerials in a row and top it off with an aerial switch, but in a training context it's USELESS unless I am specifically TRAINING to do two dozen aerials in a row with an a-switch cherry on top. So that spark of energy you get in a session that has you doing

twenty four progressively uglier aerials in a row may be fun in the most primal way, but if you wish to actually improve something (like, actually improving your tricking) then stop this fucking shit!

Stop wasting your energy repeating a doomed combo.

Don't waste all your energy on something that's long, boring, and stupid.

Efficiency tips #3 and #4

Don't trick into the fatigued state.Don't trick when you are not afap (as fresh as possible)

Antoine always believed there was a magic time limit for tricking. Beyond that point, he surmised, resulted in injury or burn out. I feel I have come to the conclusion he is right. Here are two quick breakdowns of the parts that would comprise a tricking session, each one provided to cater to the differing ways people might view the training:

General warmup, specific warmup, first tier of tricking, second (best) tier of tricking, third tier of tricking, end.

Or...

Cold tricks, hot tricks, fatigued tricks, quit.

Both views are pretty much the same thing. Cold tricks and the first tier of tricking are the same thing. Hot tricks and when you get in high gear (second tier) are the same. And third tier and the fatigued tricks are the same thing. So how do you make your tricking more efficient here? It's so easy: Take out the third tier (fatigued tricks) and call it a day! Gods, what simple advice. Rationale? Simple, what good are you doing tricking when you are fatigued? You think you are gonna rep that shit into the ground and the next time you come out to play you'll be elite? Let me save you wasted time and possibly an injury, while making your tricking more efficient: DON'T DO THAT SHIT! Whatever you rep in tricking is what you keep. If you rep a shitty 540, you keep a shitty 540. If you keep bailing a backtuck, your body will grow into that nervous-groove and you're fucked! Repeat good efforts, and when you notice declined ability whenever that may be, get out immediately.

Hint for the clueless: HIT IT HARD AND GET OUT FAST! Got the message bro? Good.

Efficiency tip #5

Don't waste energy trying to practice EVERYTHING ALL THE TIME.

Almost every trick has carryover to several others. While I won't be writing much into detail on this today (save that for another day), I will simply provide some examples and the rationale behind NOT trying to do it all. Ok, for example: A b-twist and a 720 kick. Hmmmm.... Ok well what do they have in common? They both spin of course. If you do them both on the same side they spin on the same side. Even though the two skills require a vastly different approach, they can both benefit from practicing the other because of the spin (dig, wrap, release). Another example: Aerial based tricks and tumbling combinations. This is an easier one to grasp, as almost all tumbling combinations are initiated with a roundoff or contain one. You know that an aerial or brandy are related to the roundoff because they are all the same base movement. DUH! As I can tell by the look in your eyes (yes I can see you) that you don't require many examples here, I will now explain the final rationale of said efficiency tip.

Want to know how most tricksters train? Well I can guarantee the norm is probably something along this line: Go somewhere, start tricking, and then *BING* interest peaks in some sort of trick or genre. Maybe doublelegs are working really well? Maybe someone just landed their very first backflip! Now tell me this, what kind of sick mind would decide immediately after landing his/her very first backflip that it is time to balance things out and train butterfly twists, and finish up with kicks and try some aerials? I don't ever want to meet that person if they actually exist. When someone lands their first backflip, they want to do it again - and again - and again - and again! That's the way things work! That's the way they should! Something is always gonna work better, and that will eventually have nice carryover. Why ditch what's working well?! Don't waste your energy trying to practice EVERYTHING ALL THE TIME; The balance will be achieved by giving your full attention to what is most receptive to it at any given time. And if your goals are not set in something natural to you, meaning your inter-training feeling will never be aligned with your goals, then you'll just have to tough it out. Ok, while this is starting to tickle the surface of the highly effective training method of cycling tricks, I'm gonna leave this here and let your mind fill in any blanks if any are left to exist.

Efficiency tips #6 and #7

Eat for what you do. Don't do for what you eat.Don't waste energy with other activities (aerobic in nature)

If you are really fuckin' fat - I'd recommend aerobic energy system work. I'd recommend taking it further and doing fasted cardio. Go read my 2P weaponizing tactics article and overhaul your diet. I'd recommend getting thin by using all means possible, cause let's face it, fat tricking is about as low on the efficiency scale as we can go. But how about those people who are at a good weight or just need to lose a couple pounds of fat? It's going to be different, and you might have to read it twice to get the right message.

Read: Doing excessive cardiovascular activity (aerobic energy system work) or doing it especially in the 70-90% heart rate zone will do some nasty harm to your tricking. Why? For one, you are wasting valuable energy that your body could be using to trick - recover - or anything else conducive to your tricking goal (like strength or flexibility training). Ok, blood flow work is good to aid recovery; But I think it's best to just take a second look at your day and figure Hey, I walk here and there - I am on my feet at my job and I walk a mile or two on campus at college during the week. And there yah go, why do anymore? For two, when you do too much repetitive, aerobic junk, the body starts getting the fast twitch muscle fibers to do the slow twitch task. No, fast twitch fibers don't convert to slow twitch fibers (that's impossible), but they lose some of their ZING which is essential for tricking. This is also when recovery becomes impaired by too much of a useless thing. So tricksters need to minimize aerobic energy system work to almost none except what is already present in your daily life. A simple ten or twenty minute walk could do you good if you seriously don't move much otherwise in your day. But overall it's better to just lay off, include some dynamic flexibility exercises or a light recovery weight training circuit to keep your zap!

Now back to the fatties in the crowd for a moment. Look, let's make a deal and get that fat off, you're embarrassing yourself. Do you really always want to carry the offense safeguard of being good for a fat trickster? Come on, what's really being said is if you weren't fat your skills would most likely be pretty run-of-the-mill. There isn't any reason for you to deal with it. Lose it and reach your full unadulterated potential, but man... You are totally hacking your efficiency by allowing yourself to carry on with the burden. I know this sounds mean but it's the damned truth and should be said in the name of efficiency!

Now back to everyone: Eat for what you do, Don't do for what you eat. Say it aloud, it makes a lot of sense. Say it again. When you start putting my previous recommendations considering aerobic training and energy preservation while tricking to use you'll find your energy needs not exactly towering. Tricking isn't a metabolic activity, you burn little energy doing it; Unless you are doing shitty, long drawn out combos over and over again and panting like a son-of-a-bitch, you will not need a heavy caloric intake with tricking alone. We already discussed why you shouldn't be doing that kind of bullshit in your training, so you got that covered.

Barely any aerobic energy system work, not wasting any valuable training time with terrible combos that put you into oxygen debt, and not tricking in the fatigued state. Wow, we really aren't very metabolic creatures anymore are we? NO SIR! And that's the way it should be. We are like dynamite, not fuel burning machines. So when we boil down to the very core message, people who are serious about tricking don't need to be eating like body builders. If you do resistance strength training (which you should) then that will definitely up your caloric needs but not as much as hypertrophy work (building muscle). But before you get any crazy ideas, starvation is not the key! I'm just saying that by taking your body size and how many calories are going to be used during any efficient training system, you'll end up reconsidering gorging. If you are eating more than you need, we all know what happens at that point... MORE WORK! MORE WORK TO KEEP THE FAT OFF AND STAY FIT! MORE WORK THAT COULD HAVE BEEN BETTER PUT INTO RECOVERY - TRICKING - STRENGTH TRAINING! HOORAY! I've made it back, the cyclic message has been completed!

Efficiency tips #7 and #8

Don't trick through injuries, trick around them.Prehabilitate injuries so you don't have to rehabilitate them.

Ok, I'm sure bad assumptions are already springing up from the trick around injuries statement. I'll put them to rest: If you have pain when tricking, stop! But, if you have pain or an injury that is avoidable by abstaining from certain tricks or wearing a support, by all means do it; ONLY AS LONG AS THE RISK IS COMPLETELY RESOLVED AND A PROACTIVE PROCESS OF REHABILITATION IS UNDERWAY! I'll provide some real life examples as usual:

My thumb was broken in 2005. I crashed a trick and came down on it the wrong way. I had surgery and was casted for six weeks. Having one arm weigh an extra pound or so was certainly strange, but I was able to trick around it successfully and continue training. Funny thing, I actually had more trouble playing frisbee than tricking with that thumb. Hahaha! But I was able to successfully trick around that problem.

Fast forward 2006. I had a terrible pain in my knee. After figuring out it was something called patellar tendinosis I figured out what I needed to do. I had to avoid the moves that aggravated it (aerial switch and butterfly twist irritated the hell out of it), I also decided to wear a support strap on the actual tendon. I was able to continue tricking albeit having some bad pains. I had this problem and was wearing my knee strap tightly under my red pants in the R.O.D. sampler. So I was able to manage it. After the summer's events and gatherings I took some time off and began pro-active rehabilitation. It's much better now. But let me just mention that my progress, for the most part of those five months of knee problems was frozen. In other words, I was able to continue tricking at the level I had achieved to some degree, but making gains was nearly out of the question because anything beyond the usual was either _SURPRISE-PAIN_ or just a little too difficult for what the knee was capable of withstanding in its weakened state. So in line with this article's theme, how efficient do you think my training really was?

Injuries are efficiency killers, plain and simple. So besides tricking around them and fixing them what can we do? We can prevent them of course! While trauma injuries are more of a role of the dice scenario, overuse injuries can be dealt with before they happen. While thorough injury prevention modalities is way beyond the scope of this article you can do what I did to learn about how to do it and prevent specific conditions: GOOGLE IT! Also, I have written a small write up on injuries back in early 2004 titled Injuries, your wake up call! It doesn't address the scientific components on handling injuries, rather, it suggests and encourages a positive outlook and some psychological strategies to coping with injuries.

Efficiency tip #9

Train in the optimum environment.

I think this one will come as a shock to some people. The picture says it all really, but some people will misinterpret the message. Let me clarify. Training on plyometric flooring is safer, and more productive than training on any other surface (grass included); Oh my god, I can see a flaming on the horizon. Please, just be patient. The keyword in my statements is TRAINING. I didn't say plyo is better than grass. That's a broad statement. For example, grass looks better on video - being outside can be a whole lot more fun than being inside. Grass, and the outer realms as a whole, have a lot more personality and emotion than indoor training facilities. There are also birds outside. But for TRAINING purposes plyometric flooring is safer, and more productive than training on any other surface (do I hear an echo?) Here is why:

Plyometric flooring is easier on the connective tissues. Grass isn't as nice, concrete being the worst. When regularly training moves, it's best to minimize pounding your body until it's fragile and/or broken.

Plyometric flooring can be softer crash when working on foreign moves (for obvious reasons)

Plyometric flooring is predictable. No glass like there can be in grass (look, if you still haven't experienced this horror let's hope you never do.) No pot holes or slippage from moisture, etc.

Those three reasons should suffice. I'm sure there will be some people with a classic rebuttal or two. Such as, But the trick doesn't count until you can do it on grass! Which has absolutely nothing to do with my suggestions. Here's a question for you: Why try learning a new move on a hardcore surface when you can do it in a softer environment and then take it to the hardzone? Here's your answer: There is no good reason! If soft is available, use it! If it's not, make it available or improvise the best you can. Jan genuinely doesn't have access to plyo floor, but damned if he doesn't go to some school gymnasium with puzzle mats to trick a few times a week. And what? That's bad? He lives in Norway! Do you think he's going to bundle up and train outside in fifteen pounds of clothing? For fun maybe, but to actually put in some training time?

Do you see my point? And for the clincher: Do you really think all moves are a pain in the ass to translate from plyometric flooring to grass? Do you think it is always hard going from plyometric to the hardzone? The answer is no. Stop punishing yourself, save hard for when you have trained your objective.

So let's wrap this cute little article up. I have some key takeaways as always, but I'm going to present them in two ways. The messages in both groups here are the same, but depending on what kind of person you are the message

might come through better if read in the opposite way. These keys are simply restatements of the tip titles themselves, and the ending of this write up. Enjoy:

So, here are the do nots:

Don't do much, if any, aerobic energy system work.

Don't do for what you eat.

Don't do giant, improvised combos.

Don't go hyper-mode and bust moves until you are doubled over gasping for air.

Don't trick in the fatigued state.

Don't try to maintain every trick you can do.

Don't trick when you are not afap (as fresh as possible)

Don't train to improve in the hard-zone.

Don't trick through injuries.

And now, the do's:

Minimize your aerobic energy system work to almost none.

Eat for what you do, will do, or have done.

Break large combo goals into segments, and target them individually.

Be mindful about your energy allotment and spend it working in a productive manner.

Stop tricking immediately before you finish riding your session prime.

Have faith in inter-trick carry over and always cycle your tricks.

Trick when you are well recovered, feeling good, and the birds are chirping!

Train new/weak moves in the optimal environment, and then take them to the hard-zone when necessary.

Only trick around injuries when possible, all the while make fixing the problem top priority.

Universal tricking tactics:

Author: Juji

Published: February 07

This is a rip and run article just for you (the reader) straight from my personal spell book! Ask any tricking question and you've certainly heard general advice such as Stall before you spin, or something like Wrap tighter and commit! How about POINT YOUR TOES ON THAT KICK OR I'LL KILL YOU! Maybe not in that tone. There are a lot of pointers that can be universally applied across the broad spectrum of tricks in existence. That is what I'm going to be sharing here, those pointers. Why did I call it a rip and run article? Because I expect you to print or jot the summary at the end of this article and use the reminders to troubleshoot problems that arise during your next tricking session. Instant gratification can be a good deal! HELL YEAH!

I'm dividing this write up into two sections by tactic type: Physical tactics are applicable during outward or apparent problems, and psychological tactics are used as supplementary solutions for underlying issues. NOTE: During authoring this, I realized this wasn't going to be comprehensive. I will add to it in the future if need be, but the concepts presented here can be applied immediately.

General physical tactics:

#1 Block

A block is a term utilized when one is expressing the change of horizontal momentum into vertical momentum. Block examples: The transition between a roundoff and a backflip, the pounce before you double leg or do a double footed setup kick, the dip and selective effort used to get height from your b-twist, the shoving of the heel and simultaneous swinging back of the first leg of a running aerial. You block to take everything UP! GO UP! JUMP UP! This is blocking. The actual mechanics of blocking is more dependent on the actual skill, but any effort where you are trying to make your momentum take you up is going to be beneficial. Sometimes it really is this simple.

Coaching examples:

BLOCK! When you do your j-step gainer, block the earth and take everything up!

Don't let your run up make you b-twist across the field. BLOCK! Use that dip to BLOCK your momentum and swing it up! UP!

Get your doubleleg to go higher, not further. Block that momentum into vertical height!

BLOCK! You're travelling too far, you need to take your momentum up in the air!

#2 Stall

Used sometimes synonymous with blocking, stalling is waiting for maximum height to be peaked before finishing the skill. This is basically advice given mostly during twist tricks (usually not spin kicks though), when the twist happens too early before maximum height is achieved. Not waiting for the block to provide it's greatest assistance will kill a stall. So stall and block are closely interelated.

Coaching examples:

When the butterfly twist spin begins you get no more height, jump up and stall before you twist it!

STALL! You're trying to make your 540 more floaty looking right? So stop trying to do the skill without jumping!

#3 Wherever the head goes, the body follows.

This is a common physical law. A few examples might include looking back on your backflip, the chest opens and creates a different look if the head was kept neutral. If you try a fulltwist without looking over one of your shoulders, you're going to end up doing an awkward arabian thing or landing a simple backflip with your arms swayed on one side. If you look over too early on your aerial twist you get that ugly a-twist wannabe b-twist thing. If you stop looking over your shoulder on any spin kick termination occurs.

Try this. Want to know how to do a real aerial twist? I figured this out a couple years ago and I'll probably write a tutorial for it in the future but for now, you get the meat of what I would explain in the tutorial here! Ok, do an aerial with a run up. Do another. Do another. Now, the next one, do it again and spot where your foot is coming down. Right before you see your foot come underneath, look over your left shoulder (if aerial'ing on your left side) or over your right shoulder (if aerial'ing on your right side). Do it hard! Look quick! Look over your shoulder as if someone just slapped their hand down on your shoulder while you are walking through the darkness to the bathroom at 3 A.M. to take a leak. SURPRISE! WHO THE FUCK IS THAT?! IT'S ME, JUJIMUFU! Do this as late as possible during the trick and you'll fall out into a twist at the very end. That's it, just look over your shoulder hard at the very, very end of the trick. Amazing eh? And this is also the exact same thing you do when you are trying to get one of those b-twists that twist out of a b-kick. You just wait (see stall above) and then turn your head! Now that you understand the power of this law, remember it for all your tricks and see what turns out!

#4 Commit

This is a more difficult concept to apply. It's often expanded into an assosciation with spins as in spin commitment. Let's take a 720 twist as an example (always a good example because of its inherent difficulty) If you do not commit on this trick, you will never land it; So understanding that commitment simply means staying tight or enganged in the active process of completing your rotations or, in the case of a simple backflip, getting all the way around, is what is going to guarantee completion. But often commitment is closely tied in with a fear of failure or the unknown (oh no, it's going to hurt if I crash; oh no, I can't tell what is going on!) Commitment is one of those get the guts concepts that isn't always practicle but always essential to grasp and keep in mind. I'll give you some more insight on increasing commitment when we touch the psychological tactics.

#5 Wrap like you're mummified.

This one is closely tied in with spin commitment. Any trick that requires a wrap, should theoretically be done with a tighhhhhhht wrap. If you are doing a spin intensive trick like a 720 twist, 1080 kick, double cork, etc - you need to practice drawing your arms in and crushing your torso with a tight wrap. Allow no space between your elbows, fists, arms; You want to mummify! You should strive to wrap as tightly on possible on every trick that demands it, and on some that you wouldn't expect! Try the mummy wrap on your 540s, your single b-twists, your double legs! Try it on your 540 hooks (big difference / actually it's part of the secret to hypering it.) Try the mummy wrap in the shower, try it with your girl or boy friend. Better yet, try it with your girl or boy friend in the shower! Try it on everything and everyone!

#6 When in doubt, arms in guard.

This one contrasts the previous concept. Not all tricks require a wrap, so where do the arms go? When in doubt, keep your arms up in martial arts guard position. This is an especially good habit to develop for combinations. Also, if you are a martial artist who performs tricks in open weapon forms, you better damn well know where your hands are because they are holding... well... knives and stuff. So it's good form for martial arts competition and honestly, it does look pretty darned good in almost all circumstacnes. And as a little secret tip, this is a monsterously useful tool to employ in your aerial training; There will be more discussion on this in the future!

#7 Drive your foot through, not to!

This is a great concept for aerial based or gainer based tricks, even kicks and plenty more. The idea is rooted in not selling yourself short. If you need to get your foot underneath you, drive it through. Keep pulling it. You want to get the foot as far underneath you as possible to ensure a nice, clean landing. This is also absolutely ESSENTIAL for swing throughs. For example, if you are doing multiple gainer switch swing throughs you want to make sure you get each landing flash faaaaaar underneath you. The farther the foot gets underneath you, the higher your chest upon landing, the easier it is to get up into the next flip. What happens on this combo if you don't get your foot all the way underneath you, but commit to the next swing through? You fly forward and land on your neck! OUCH! I've done this more than once and made it a point to remember from then on to make sure to drive that foot underneath as far as possible; However, I found this useful for all tricks.

Quickly, how can this be applied to kicks? Let's take a look at applying this concept to the 540. If you kick and keep pulling that kick across, as if you weren't going to land it otherwise (commitment), you're going to gyro your 540. Sounds good right? You bet it does! The 540 gyro is a good example of commitment, wrapping tight, and driving your foot through, not to!

#8 Jump fast, not forced.

This is actually the most important tip in this entire write up. I actually found this one across a couple training texts; Here it is, the title restated: JUMP FAST, NOT FORCED. This simply means anytime you jump you need to focus on doing it as fast as possible instead of focusing on doing it with as much force as possible. Since most tricks involve a jump, ummm... Yes, this is an amaaaaaaazing tip for heavy footed tricksters (like myself). Stop trying to muscle your jumps or tricks, the intention of speed manifests itself as power. Just try to do your tricks as fast as fucking possible. LIGHTNING! Example applications:

The earth is a hot skillet. Minimize foot-ground contact time as much as possible! JUMP FAST!

Try increasing the speed of your setup; Rapid setup = Improved trick in many scenarios.

Trying to get high on your backflip? Stop trying to force it, DO IT FAAAAAST!

#9 Point your feet! Point your toes!

Pointing your feet grants instant aesthetic improvement on almost all your moves. Point your feet. Point them on your kicks, aerials, double legs, b-twists, gainers, flash kicks, au batidos, etc. Try pointing everything, you won't be dissappointed I assure you.

#10 Make noise

Ok ok, this is kind of halfway between the physical and psychological tactics. I'd like to cite some examples. Umm... Ok karate! We'll start with martial arts because it would reach the broad audience of martial arts tricksters. In martial arts, we have ki haps and yells and stuff right? Why? Because when you yell and/or expel pressure a whole lot of good stuff happens. Technique becomes more powerful and it coaxes the body into commitment of said skill. It psyches you out and reduces inhibition. It can also scare people! That's good. I'm all for noisy martial arts practice, that shit rocks!

Weight lifting. Man, when I lift I make involuntary noise, it's a given. What happens when you stub your toe? You scream OUCH! Weight training is pain too, just different! Sometimes I just end up making low growls and grunts, other days the training is so hard I'm belching moans and screams of agony; I use aggressive grunting to psyche myself out and commit to the task. Like commiting to a trick, when you are trying to finish a lift or set you sometimes have to make noise to coax the body into commiting to the task and finishing the job.

So noise is one of the little secrets to tricking your body into commitment while reducing inhibition. Currently, I don't make much noise when I trick. However, when the idea behind this article came to me I realized that is unfortunate. It would be beneficial if I made some more noise and was as aggressive with my tricking as my strength training. So I'm actually getting something out of this article myself, from myself! Note to self: Grunt, growl, and scream to achieve greater power and commitment during tricking.

General psychological tactics:

#1 Set yourself up with the correct predetermined training intentions

This one way I see it, and I'm sure it's open for discussion and disagreement but it makes sense to me. There are different training intentions when tricking. I feel these could be separated as: Experimentation, Achievement, and Precision. Those are the three training intentions I have considered possible. Of course we aren't always training, so the other intentions possible could fall anywhere between performing at a show, battling at a gathering, terrorizing children, or the internet is broken and there is nothing left to do but trick. These intentions are not training intentions, they are what we train for.

Experimentation (getting a plan or idea): When you are just trying things out. Bailing and crashing are possibilities and most likely expected. This is basically working with unfamiliar moves without full commitment or full

throttle effort with the intention of piecing the skill together before fully committing. Testing the waters. Stimulating new neural pathways. Etc. This can save yourself from creating bad habits in the synthetic model of the trick (the full skill you are working toward) or a debilitating injury . However, it can still result in injury itself. Experimentation can also be working with familiar moves with slight variations in execution.

Achievement (making a gain): This is when you are trying to break a plateau by nailing a new or rare trick. You have a set idea of what you need to do, but it presents difficulty to you. When your intention is achievement, you must commit - that's the difference between achievement and experimentation. During experimentation you are developing your plan without full commitment, and during achievement you are committing to said plan.

SO: Imagine someone tweaking their moonkicks and testing the run up. Imagine that person visualizing turning this into a gainer full. That's experimentation. When they actually go for the gainer full, a crash or land situation, they are trying to achieve it.

Precision (duplicating a mastered skill perfectly): This is when you are striving to duplicate something already trained. A forms competitor must be very precise with the skills he needs to reproduce during his/her routine. Precision is not like experimentation or achievement at all! You are trying to reproduce something trained during difficult circumstances. Precision could also be called perfection. This can also be when you are training up to a trick by repping a lesser variation. For example: Repping your handstands to improve your tumbling. It's not experimentation because you are not deviating. It's more like perfection. Perfect practice makes perfect. Heard that one right?

Now, after briefing each determined intention, I need to introduce you to the reason I shared these: DO NOT MIX INTENTIONS! You need to be aware of your intentions and stick to them 100%. Do not be half experimenting / half committing / half precising / half any of these! Bad results will occur! If you are half experimenting and half trying to commit (achieve new grounds), you are really just half assing. You are just going to reinforce your fears and teach your body to bail or crash. Either experiment by pussy footing the whole skill by working lesser variations, breaking it into pieces or working small movements to facilitate new and correct neural patterns, or grab your balls (or breasts [hopefully or and not and]) and land the fucker! When you intend to achieve something you MUST expect to nail it. That's the difference. If you are trying to be precise, you need to be precise and not deviate. If you are deviating from a precise skill or combination with the intention of one-upping the combination or trying it a different way / you aren't striving for precision at all anyway: You are either experimenting or trying to achieve new grounds.

Recognize your intentions, do not mix your intentions, and apply the appropriate mind set for each intention. Different mind sets? Ok, here are some ideas. What if you are being a sloppy baby when drilling or practicing your martial arts form or a mastered skill? You'll start learning to make mistakes, increasing your room for error and screwing things up by developing bad habits. So when you are trying to perfect something, or drill it, have an iron mind. Make sure you do it exact every time, don't fuck it up. Get it right and be tough with it. Do it well. If you are trying to make a gain, you need to recognize whether it would be a better idea to relax or psyche yourself out. It depends on the person and on the trick. Some tricksters genuinely chill or stay cool and collected when they trick. Others like to get all psyched and beastly. Decide whether calming your nerves or getting pumped would result in full commitment and success. If you are experimenting with something exhaust your possibilities and try to break the code of the technique.

So again, recognize whether your intention is to experiment, nail a new or rare trick, or attain precision. Do not mix your intentions and apply an appropriate mind set for each intention.

This one was a doozie, the rest of our universal psychological advice concepts are little extras:

#2 Simplify

Beyond breaking a skill down, working its parts, and trying to figure it out - sometimes what is really needed is simplification. Sometimes you can benefit from abandoning the complications and simply say to yourself Ok, enough. Let's just do it. Besides, possibly some of the complications and details you've been pouring yourself over have become subconscious and will automatically happen. Anytime something can happen automatically, it leaves room for the conscious mind to focus on what's most pressing. So if you've been diligent in breaking that trick down and figuring it out, maybe all that's left is to rep it until it smooths itself out or just finally chuck it.

#3 Use voodoo magic

Haime and I discussed this during the Toronto gathering 2005. At the time we had come to the conclusion that all that nervous mumbo-jumbo that happens before you actually throw a trick is a major waste. You know what I'm talking about: The pacing back and forth, the constant cracking of the knuckles or shaking of the limbs. The extra two minutes that pass as you stand there with cold feet and cloudy expectations. In a way, I felt we were correct in assuming this was a waste, but something unconscious in me dispelled that assumption. Somehow, I felt that all that nervous energy was beneficial somehow. I didn't figure it out then, but I think I have now. The nervous voodoo pacing and twitching is just what happens when you are trying to prepare, duh; But it's application goes back into intentions, if your intention would better be served by relaxing, you should silence this nervous movement as much as possible. If your intention would be better served by getting psyched out, you should consciously try to make it more pronounced! So I believe we were partially right a couple years ago. My corollary to our original hypothesis is that the nervous mumbo-jumbo is a waste, but only if it is not recognized and brought to the conscious forefront. Examples:

If the intention requires relaxation: Stop pacing or twitching. Breathe. Either begin pacing at a slower, controlled pace with smooth expectations or enter your execution without worry.

If the intention requires psyche (this is the fun one): Stop pacing and twitching. That's not enough. Instead start hoofing the ground with your feet like a mad bull, snort, growl and snarl. Slap yourself in the face, stomp your feet, get low like you're ready to pounce, hyperventilate and open your eyes wide like you just saw a ghost. Grit, and go in for the kill with that crazed look still in your eye!

So that nervous voodoo magic either needs to be silenced or accentuated, but never ignored!

#4 Can't fight your desire!

Queue Helloween chorus! Haha. I had tricking zen gold back in my injury article from early 2004.

Don't try a new trick because you want it. Try a new trick because you want to try it.

Do I really need to explain this one again? It speaks for itself.

#5 Rhythm, every move is music. You've got to learn the song!

Okay, turn off your mp3 player and uhh... Mute your playlist. Obviously you are most likely at a computer, so go find a tricking clip on plyometric floor. I have several as clip examples in all my tutorials. Find one where you can hear the feet making thumps during ground contact. A hyperswipe is a perfect example, here is the hyperswipe example clip from the tutorial. This is a BIG rhythm move. One of the most conducive actions you can take to help with any move is to hear the rhythm and hear it well, a hyperswipe is a great example. So play either clip and turn up the sound and listen to foot-ground contact on the floor, the feedback it gives is essential. If it sounds wrong it usually is wrong. It goes something like duh - duh - duh.... DUHDUH-------DUH! or for those who don't understand the language step - step - step.... ONEFOOTTWOFOOT---swiping---LAND! How about my double leg and 360 exampler videos? I was vocalizing my takeoff rhythm to some degree. Right before I doubleleg I say Duh naaaa..., then BAM! So there is rhythm in the setup which is audible, and during the move there is an internal rhythm only you can hear in your head. All moves are rhythm moves, just some people hear certain rhythms better than others. For example, I feel my 540 hook is one of my stronger tricks. It's also one of the moves I hear a very loud, pronounced internal rhythm in. Everyone likes and hears music differently, thus everyone is uniquely suited for certain tricks better than others. Regardless, if you are having trouble with something you might be able to find a solution in trying to understand the rhythm. RHYTHM IS TIMING, AND GOOD TIMING IS MUSIC. Good music is all about good timing, and good timing creates a rhythm. Tricking is music! Hear it, learn it, love it.

#6 Use personal imagery and queues

This is the last one I'm presenting in this write up. You ever see a Homunculus? It's a damn cool word, but a very disturbing image. A homunculus in medical contexts, is the representation of how strong our sense of feeling is across our body mapped onto the brain's surface. So he has humongous hands and lips, that means we have a very strong sensitivity to touch and feeling in our hands and lips. The legs are much smaller, thus our sensitivity to touch and feel is not as great in our legs and feet as in our hands and lips. Basically, if an ant crawls across the top of your hand, you're going to recognize it immediately and either set it elsewhere or crush it; But we wouldn't react as instantaneously if that same ant was crawling down the thigh. What am I getting at here anyway? One form of imagery you can use when tricking is accentuating the action of a specific body part by homunculizing (yes I made that word) the execution. So you can imagine your arms are huge and need to swing them with great force to ensure success. Or you can homunculize your upper thigh if you are trying to pump in a trick like a 720 double. Besides focusing on huge efforts in specific limbs by imagining they just exploded in size, you can use queue words to trick or coax your mind into committing to a trick, altering it a certain way, nailing it etc. For example, if the sound/word POINK helps release anxiety at takeoff during a gainer fulltwist because it makes you laugh or feel good, use it! If clapping gets you pepped, do it. This is a lot like the voodoo magic concept I previously explained, except the queues are more specific and the imagery is a supplement to it. So you could effectively use imagery while you are consciously accentuating or minimizing your nervous voodoo. If you need to relax maybe imagining you are in the clouds on a spring day would help. If you need to get psyched maybe imagining your chest is on fire would help (if you use ECA liberally like me it probably is, and no, that's not a good thing.) So much like the previous tip, use imagery to aid in experimentation (homunculus imagery helps here), use it to get psyched or relax. Just use it!

And what about enhancing physical tips with imagery? For example, imagining you are being sucked through a straw to wrap tighter. Imagining your foot is a knife to create a sharp point on the kick. Imagining Jujimufu is tapping you on one shoulder while you are pleasuring yourself to help you look hard in the correct direction.

So wow, this isn't really a rip and run article like I said it was going to be is it? Don't fret, I've come through. Now that you understand the concepts, jot them down. Here they are:

UNIVERSAL TACTICS FOR TRICKING

Physical tactics:

Block it.

Stall it.

Wherever the head looks, the body follows.

Commit.

Wrap tight.

When in doubt, keep your arms in guard.

Drive your foot through, not to.

Jump fast, not forced.

Point your feet.

Make noise with efforts.

Psychological tactics:

Know your intention (experimentation, nailing it, perfecting or practicing it.)

Be conscious of your nervous habits and always reduce them or accentuate them.

Use personal imagery and queues to produce consistent or reinforce desired results.

When overwhelmed, simplify.

Don't fight your desire.

Listen for the rhythm of the trick.

Tornado kick tutorial

Entry data:

Alternate names: 360 round/front; Jump spin round/front; Jump inside kick; 360 inside kick. Class: KickDescription: An inside spin kick preceded by a jump. One rotation.

Variations:

Prerequisites: Any standing inside kick.Equivalent variations: Doing the trick with different kicks.Advanced variations: 540 kick.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Tornado kick exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

OH MY GOD, WHY AM I WRITING THIS?!

I don't know! It really is an unnecessary use of my time; This is such an easy skill, I would not even consider it a true trick. Thus I am covering a prerequisite skill for the 540 kick, which should be your first real kicking trick. The tornado kick builds a foundation for the 540 kick, but you'll never stop using it as a trickster. There are times you would want to use a tornado kick in a chain combo where a 540 kick just wouldn't fit. When you begin exploring miss legs, flagella, and swing throughs, you will find the tornado kick itself lends many possibilities for those more difficult endeavors. As you advance you could train to keep these special chain combinations involving tornado kicks pure by replacing it with a cheat 900 kick (theoretically); But let's be realistic, that can end up being insanely difficult and I'm yet to see someone completely surpass the Tornado kick's application in this respect. I think I've gone beyond the scope of explaining why I'm writing this tutorial.

How to really train the tornado kick into a 540.

I'll be blunt: My tornado kick would not look like it does if I had not learned my 540 kick! When you get the 540, it replaces the Tornado as kick trick number one. I don't practice tornados, just the 540 kick. The better it is, the better my tornado kick. So personally, I would not focus all your time on this skill with the hope that one day you'll accidentally land the 540 kick out of it. I'm sure I'll get some disagreements from people who have probably actually attained their 540 kick this way, but I still digress and do not recommend this ultra-conservative approach.

I would suggest focusing primarily on using this skill as a conditioning tool and supplementing it with actual 540 practice (Read: 540 kick crashing out in the back yard!) A more descriptive recommendation: Get stronger, faster, and more flexible. Work on gaining a higher level of proficiency in your tornado kick. Actually attempt 540 kicks by doing your tornado kicks but FORCE yourself to land on the kicking leg. This should result in some crashing, painful or not it doesn't matter; You need to teach your body that if it doesn't land on that kicking leg it fails. Failure hurts, so you would want to condition more to give your body a better chance and commit more to your 540 attempts. So use these three methods collectively to better round out your tricking foundation.

Tornado kick mechanics

Now that you understand why I'm writing this tutorial, why this move is useful even for advanced tricksters, and what approach to take when training this move would best build you up as a trickster, let's get equipped with some actual knowledge of the mechanics of the skill. First you need to be able to kick, specifically: An inside crescent! After that, simple begin doing jump inside crescents. Then just add a slight spin. Let's go to the walk through...

I will be doing this kicking with my right leg.

I will be using the same setup as my 540 kick. Tip: For those people who can 540 kick easily and are reading this for reasons that are beyond me, try doing your tornado kick with a setup that is as aggressive as your 540 kick or any other advanced cheat kick. You will find that if you trick yourself into believing you are setting for something more difficult the tornado kick will possess a meaner aesthetic!

So step through with your kicking leg. I like to spread my limbs so I can generate more momentum. Keep your eye on a target in front of you. It can be your partner holding a kicking pad or any visual reference. I usually just focus on some part of the horizon.

Keep your eyes on target as long as possible. If your target is a sexy member of the opposite sex doing naughty things, NO PROBLEM! That's great incentive for keeping your eyes on target! Unfortunately, given the nature of what we are doing, there won't be much left of your sexy target when you finish kicking them in the head. I guess we can't have our cakes and eat them too. *frowns*

It's go time! The moment you plant with that kicking leg, jump off immediately! Minimize foot-ground contact time to almost none. SPEED!

So you want to throw your arms up, look at your target, and get your non-kicking leg to rise up. This gives you height. The tornado kick is about hang time so get it all up in the air and hang.

I'm going to be throwing a snap inside crescentish kick. So in preparation of the kick the kicking leg is going to snap to produce more force.

...

MEGAJUMP!

Extension. AND POINT YOUR KICKING FOOT FOR FUCK'S SAKE! If there is anything worse than a 360 kick with a flat kicking foot, it's a tornado kick with a flat kicking foot. The epitome of ugly.

After the leg kicks, continue bringing it through in this extended state. If you kick and come back down with the kicking leg bent the aesthetic can be ruined.

This slide isn't the best example, but it would be recommended to keep your arms up in the guard position when kicking. This is both good for martial artists and a good habit for training later tricks. Since my familiarity with this trick is high I can lax a bit and, be lazy I guess.

Land.

NEAR ABSOLUTE ZEROOOOO!!!! SO COLD IT BUUUUUURNS!!! ICED OVER LIKE WISEMEN! A CRY, FROM THE MIDNIGHT SUN!

Some random mouth washing

*Garrrrrrrglllllleeesssssssssss*

Ughh... Some random final thoughts

I'll just spit this out (it burrrrns my gums!); Some variations you can do for this move are using a front, inside crescent, or round for the kick. You can also manipulate it into a split front kick or a simple split kick. You can even do a tornado side kick with this setup. Explore. Next, I also recommend reading the 540 kick tutorial to supplement this tutorial. Much of what is explained in that tutorial can, and should be, applied here. Now, go practice.

My experiences:

Well. I got this move my first few tries when I was a pudgy, yellow belt, fourteen year old kid in Taekwondo class. Then six months later I crashed 540s until I landed it. Then, the rest is in the deck.

360 kick tutorial

Entry data:

Alternate names: 360 crescent/hook/wheel; Jump spin crescent/hook/wheel; 360 outside kick. Class: KickDescription: An outside spin kick with a jump. One rotation.

Variations:

Prerequisites: Any standing spin outside kick.Equivalent variations: Landing on non-kicking leg/feet together/or kicking leg.Advanced variations: 360 gyro, feilong kick, 720 kick, double leg, crescent single leg

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The 360 kick exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

An insanely important prerequisite

The 360 kick. With my fingers on this keyboard motionless for countless seconds, I've turned over in my mind the magnitude of this move's importance as a prerequisite. As far as kicking is concerned, I would assume most people would feel the 540 inside kick is the most essential foundational trick. Unilateral set-up kicks all lead back to the 540, and unilateral set-up kicks dominate. Bilateral set-up kicks all lead back to the 360 kick. However, doubleleg variations (double leg, double leg hook, CSL, double leg twist/gyro, etc) actually lead back to the 360 kick as well. I suppose I can comfortably say that the 360 kick rivals the 540 kick's importance as a foundational trick. You need this move, you need to get it as soon as possible! The 360 kick is an insanely important prerequisite!

What this move is about

There are six moves I refer to as foundational basics. They include the 540 kick, 360 kick, double leg, butterfly twist, aerial, and the backflip. Most foundational tricks (minus possibly the butterfly twist) are more about conditioning than navigating through a maze of confusing technical conditions. Of the six, this move is the simplest technically. Moreover, this trick does not possess any quality that evokes fear. Finally, it would require the least amount of conditioning of the six basics, with the exception of the aerial which requires almost zero physical effort or preparation outside of a little flexibility. So, this trick isn't scary or difficult technically or physically! In fact, some people don't refer to it as a true trick. When asked what my first trick was, I am quick to say the 540 kick! However, if the 360 kick were more accepted as a trick, I would be wrong in that statement; I was able to 360 kick when I was taking Taekwondo classes long before I even knew what tricking was, let alone a 540 kick! Thus, you have little standing in your way here.

How I learned this move

Without wasting too many words: I got some dynamic flexibility, learned to crescent kick, learned to spin crescent kick, then learned to jump spin crescent kick after becoming physically active for the first time in my life around thirteen years of age. A jump spin crescent is just a different way of saying 360 kick btw. 360 crescent, 360 hook, 360 wheel, jump spin crescent, jump spin hook, jump outside kick, etc etc etc.

If you are starting from scratch

First: You will go here and read the entire section of my flexibility tutorial on dynamic flexibility. This will teach you how to condition your dynamic flexibility. Next: You will begin developing your dynamic flexibility with the stretches and kicks prescribed in said write up. Also: You will begin to jump more. If you have never been active in your life and you really are starting from scratch, start jumping around and get stronger! Go outside and crash some tricks for fun. Finally: You're gonna get this trick.

Note: I apologize to all those people who are way beyond the need for this kind of advice, but since this truly is such a novice move there are some appropriate opportunities to spoon feed helpless individuals while writing this tutorial. This saves me from having to read an e-mail or ten that makes me want to slam my head through my monitor.

A little preface before I begin writing slide captions; In the exampler I mentioned that the quarter turn setup is a poor choice and is fairly outdated as a setup for this skill and other spin kicks. I agree with whatever I said outside that afternoon; However, I have decided to use an example execution utilizing that method for this walkthrough. Why? I feel for starting out, it possibly could be easier to control the kick initially entering it this way as it is more target oriented as a setup. Learning to spot targets and aim for something while kicking is important, especially for new tricksters. Later, I would advice entering it directly from the side if one becomes more concerned with style and presentation over martial arts practicality.

So anyway, we will begin this skill by coming forward and creating a slightly curved path. But first, I want you to pick a target. It can be anything visual, it doesn't have to be something you are actually going to strike. Just pick something you want to bring your foot across.

Jump shuffle forward to create some momentum keeping your eye on your target and...

Round over a little bit and get ready to dig.

DIG! DIG! DIG! You really need to watch the exampler if you haven't already. Anyway, just like jumping for any reason, we need to dig down to take advantage of something called a stretch shortening cycle. When doing this for a 360 kick, we would like a little momentum to play with, which we've already acquired, and block it (turning it into vertical height.) So we create a little velocity, and set our body into a dig. If you are traveling to your left like me, your right arm is gonna be back and your left arm will kinda lag in front. The set is a little different than if we were just going jump straight ahead (which would result in both arms

setting directly behind you). So the arm set is altered. BUT DO NOT WORRY! If you are entering this from any angle such as the slight round turn or directly to the side, the arms are gonna take care of themselves and set correctly by default. Also of importance, keeping your eye on the target! Keeps everything in healthy alignment.

Foot contact with ground should be minimal. If you are any observer of high impact, speed sports, you will notice foot-ground contact time is almost minimal in highly trained athletes who leap, bound, or jump. So think of the ground as a burning hot skillet and punch it hard and get off of it fast; If you use the non-punch, set foot style setup, get off the ground as fast as you can when both are finally placed!

Now we jump. Block that horizontal momentum and take it all up! JUMP UP!

As you jump you want to take it all up and look around your shoulder and spot your target. Keep your eyes on it as long as possible pre-jump, then turn and look for it immediately. DO NOT LOOK AROUND THE ROOM! Recap for idiots: Keep your eye on target and turn and re-spot the target as quickly as possible.

Now if all went well, there will be little left but to ride out what you set yourself up for. The most crucial part has passed. With a good, strong set and a quick jump, if you simply spot your target your body will start to turn. Remember, wherever the head turns the body follows (extremely important principle in tricking); So with that, just start lifting up that outside leg! :)

Spot your target and bring your foot to it. Since the spin creates the arch this is really nothing more than a stretch kick pulled across by the forces already at play.

POINT YOUR FUCKING FOOT. I hate 360 kicks with flat footed kicks. It's fucking terrible. I hate it even more when it's my own footage! ARGHH!!

Bring that foot ALL THE WAY ACROSS nice and smooth. Don't short cut the kick and drop it early, it's gotta go all the way through to create the right look.

Might as well discuss what options we had passed. We could have hypered the kick, actually we still could. Just keep the non-kicking leg up as the kicking leg comes to land. We could slow up the pace of the kicking leg and land on the non-kicking leg. Here I am going to land feet together! If I wanted to gyro this I'd bring my arms in immediately, wrap tight up top, and get the kicking leg going across and through to wrap down low to create a nice spin at the end.

But nothing fancy here... I'm just gonna drop like a dope.

And land with time to spare.

Goodnight.

Keep in mind:

Enter from an angle or from the side.

Keep your eye on your target.

Dig and minimize foot-ground contact time.

When you jump look around and spot your target ASAP! Do not look at the room.

Please... Please for the love of tricking, POINT YOUR KICKING FOOT!

Bring the kick all the way through. Don't stop halfway, get it all the way across and back.

Specific Problem Advice:

Jujimufu, I get lost in mid air! Help me! - How the fuck do you get lost on a jump kick that only really has a 180 degree spin? Die loser.

I'm having trouble getting my kick across my target and creating that nice, complete kick aesthetic? What can I do? - Most of the time the problem is in the setup or a lack of power. If you can't jump worth a crap, you're simply gonna have trouble because you won't have the necessary airtime for completion. That's pretty obvious. If you're entering the trick too much forward (and not from the side as I recommend as the most efficient means biomechanically) you might get caught in the jump. The quarter setup (like in the pictorial walk through) has the disadvantage of not allowing an optimal release of the kicking limb. My advice for the latter is to simply get stronger and faster. My advice for the former, is to play with the setup and do not settle for any single entrance until you have sampled enough set ups to determine their inherited differences and how your body reacts to them.

I'm getting dizzzzzzy!!!! - Stop looking around the room jackass. Keep your eyes on your target.

I'm having trouble keeping my body up in the air. I tend to crouch down at the shoulders when tossing the kick and it looks kind of crunched. How can I fix this? - This is mostly do to a lack of flexibility. You are trying to get the kick to cover an amplitude you aren't capable of, so your body compensates by rounding at the shoulders and crunching forward. Increase your flexibility, consciously make an effort to keep your posture ace, and keep practicing.

PRACTICE

In conclusion, this skill really just needs practice to evolve. Practice it, get stronger and faster. Get flexible. This will have carryover to your tricking as a whole. Just practice!

My experiences:

I already covered this earlier in this tutorial.

540 kick tutorial

Entry data:

Alternate names: NO! Don't call it anything else.Class: KickDescription: A tornado kick landing on the kicking leg. This move is launched and landed on the kicking leg.

Variations:

Prerequisites: Tornado kickEquivalent variations: Parafuso, Laydown 540Advanced variations: Sideswipe, Jacknife, 540 gyro

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The 540 kick exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

THE TOWER OF POWER

This is a very important trick. It's like, the godfather of kicking moves. It single handedly built an empire, it was worshipped by ancient civilizations, there is even a popular tricking website named after it. It is the alpha and the omega, the first and the last. It is THE trademark of tricking. It is the 540 kick.

Foundation for what?

The kick in this move isn't the foundation as much as the takeoff. The step through takeoff is used in tons of tricks, and most people build up their takeoff confidence through this move. Even if you learn an unorthodox take off, the confidence boost of learning this move is enough to propel you into the tricking world. It really is a gateway move. It's usually recommended as one of the most important tricks people need to learn when beginning tricking, if not the most important.

Where to begin?

The prerequisite for this move is a tornado kick. You can view it by downloading the clip example pack presented at the top of this page. It is a 360 inside round or inside crescent kick. A 540 kick is a tornado kick landed on the kicking leg, sometimes with additional rotation. Learn the tornado first, then 540.

How good should the tornado kick be before it becomes a 540 kick?

You just answered your own question. It should become a 540 kick. Do not simply work your tornado kick on the side, turn it into a 540 kick by making cold adjustments.

Takeoffs a plenty

Before I begin teaching you the 540 kick, I would like to note several of the popular take offs. There is a quick step through, a slow step through, and a run up. If you watch me, you're probably familiar with the slow step through. The slow step pounce is my 540 takeoff of choice, although it is probably the most unpopular. Most circuit competitors, and most everybody else for that matter, use the quick step through. These two takeoffs are done without a run up. The run up is commonly utilized by wushu athletes. It involves creating a ton of momentum with a run, with a seamless step jump and spin. I doubt most novice will be able to control themselves enough to learn this technique with this much momentum, but it is an option and it's worth experimenting with at some point.

What we learn from these choices is to experiment with the pace and find what works best. Take a look at the example you are modeling and compare your takeoff. How far apart are your feet, where are they pointed, how much distance was covered with your step? Now check your model's and learn.

Pinning problems

Another good trick to pinpoint inconsistencies and to build awareness is to switch and try it on your other side. Doing so gives you a perspective on what pattern you are setting on a neurological scale with your good side.

I will be going towards my left, throwing a right kick. OH MY GOD! ATI is better than Nvidia. Toy trucks, dolphins, and pixies suck. I like demons, gargoyles, wicked robots, and the classic 9700 pro hellhounds. Bring on the hell fire!

The slow step through. Notice the takeoff, this one is initiated from the back stance. The kick will be in front.

Get your arms winded up and step through.

Whoa, setting up big time. With everything set to rip cord me though, the next step is gonna be a punch takeoff.

Ah ha... A little secret for you. Look where my feet are pointing. Look where the left is, and look where the right is gonna jump from.

AH HA! I CAUGHT YOU! YOU'VE BEEN CHEATING ON ME HAVEN'T YOU?! WHO IS THIS INDIAN MAN IN MY BED? IS HE YOUR SECRET LOVER?! OHHH!! YOU'RE GONNA PAY FOR THIS! RAAAAAAARH!!!!!

Look where the feet are pointing my brothers and sisters. The kicking foot almost turns 270 degrees upon takeoff. The high arm (right arm here) is gonna rip down, then back up. Think of how a swing set works; You're at the top, it goes down and swings back up and through. Dig down, turn your feet around, and ... next slide...

JUMP! Use a ridiculously violent turn of the shoulders as you jump up. Look over to face your target quick. By turning around and digging pre-jump all we gotta do is coordinate a massive set and the kick will just fire through like a missile. Start by turning those shoulders and pulling that non kicking leg ACROSS and UP.

Hope you swung those arms through. Get them up, get your hips up, turn those shoulders over. Pull that non kicking leg across. Across and up. Coordinate all this and punch. Get that shit up man, I mean like toss it pull hip flexor dla83la9x./sa,.era.s.f,.,... SATAN'S HIP FLEXOR! HIP FLEXOR !!! HIP FLEE)))))XOR XOR XOR TIGHTEN !!!! UP! FLLD29384GET NON KICKING LEG UP!alsdfa.s...s.s.s.ss..hip flexor tighten... flexor up...s ld93ks.s.sx.x.x.x.x....xx....x.. AT YOUR WINDOW I COME!

It can help to pull the left arm down by your side. Squeeze the lat. Yep, with the giant setup and the stall, the leg is gonna go through quite easily. At this point you could have chambered your kick. If you chamber you can flick it out as a round or a crescent. Chamber simply means keeping it bent just for a sec before extending. It's much more violent that way, makes for a better offense.

DERIS FACE!

Kick over, get the arms in and coil in tight.

Okay, depending on your goal you'd probably want to modify your landing. If you want to just throw the best 540 kick you possibly can, bring that leg all the way through and keep pulling. Hmmm.. Like, instead of kicking and pulling it back down to the ground, kick it and pull it across your body, wrap, and stay tight and spin as much as possible. If your goal is a combo, toss the 540 kick and place the foot down instead of wrapping.

If you wrap, keep spinning. I wanted to wrap. :)

Kudos to the ballz, this meets the 540 degree rotation compliancy standard that is unjustly chirped by toads, grasshoppers, and faggot pseudo activist who want to make themselves feel better because they can't do the move; They tell everybody else they aren't doing it right themselves for not completing a 540 degree rotation. Screw the name, the kick is what matters - rotation is just fluff.

Land.

And so we lay, we lay in the same grave, our chemical wedding day.

Focus on one thing at a time:

Ahh.... The analytical model of skill acquisition - an artform that is too often underestimated or misunderstood. The analytical model is breaking the skill into pieces and paying attention to the detail of the individual parts. This aids in building the sum back into the synthetic model, which is the skill in its entirety.

Here are a few motions to analyze during the 540 kick;

The takeoff, where are your feet pointing at takeoff? Do you dig?

The path, span, and height of the rising non-kicking leg

The path the shoulders turn at the dig for take off

The position of the arms and shoulders pre- mid- and post- kick

Where are you looking and why?

When does the kicking leg leave the ground?

How is the kicking leg coming over?

Are your legs working together?

How does the technique end? What is your body position post 540?

WHERE do you land? Not just how, but where did you travel?

Overall, how does the pace of your 540 kick compare to others?

Keep in mind:

Dig down and violently rip your arms - around - and UP, tearing your shoulders around hard to face the front.

Turn your feet way around pre-jump, and punch the crap out of the ground with your kicking foot. The feet takeoff near the same time, explode quick right when that foot touches.

Get that non kicking leg up and across. Turn over hard and get those hips up.

Don't look down, keep your focus ahead of you on target.

Make the path FOR the kick, don't make the path WITH the kick.

Specific problem advice:

Man, I get up, turn around, throw the tornado kick and try to land on that foot. I just can't land on the kicking leg! This common complaint, can actually be a whole lot of things - some in combination. But I have a few things to try and chew on with your brain tissue. First, if you are trying to simply land on the kicking leg, you were never trying the move correctly to begin with. Trust me, I've been there - it's not what the 540 kick is about. The 540 is an aggressive, quick, ripping takeoff where the the setup actually pulls a kick out. If you set up right, if you set up hard, you could possibly do the 540 on accident. People put too much effort into trying to merely landing on that leg. Train two sides of the move:

Train your tornado kick. Train it so it's higher, smoother, and faster. Make the landing so effortless, at the point you feel as if you have a year before those feet come back and touch the ground. Throw that kick out and feel like god.

Train to setup strong. Train a bent knee 540, where you aren't actually throwing a kick. Bend it and learn to setup so the coordinative efforts of your takeoff can throw you over like a rag doll. Crash over and over again, over-rotating until your motions learn to work together to throw you over. You want that take off to harness an insane amount of force so that the kick comes out like nothing.

Make your tornado kick insane, and learn to use the setup with the whole body pulling over like 4 barrels of flaming peanuts that were just shot out of a canon. Work on combining the two until you fly like these flaming nutz. Don't give up. Train that tornado kick and teach yourself to throw over.

I seem to.. travel in the other direction of my kick. I kick with my right, and I move sideways to my right at the same time. Weird eh? How do I fix this? This is easy to fix. Can be fixed in just a couple executions. You're stepping through and misplacing the takeoff/kicking foot pre-jump. Fix it by stepping THROUGH and OVER to the direction you are kicking. Simply place it farther over. So if you are kicking with your right leg, place it farther to your left side when jumping. Just step over.

I land low and off balance! It's ugly, how can I fix it? Practice. Practice. Practice.

I travel too far forward. How do I fix this? Stop stepping too far in front of you, hahaha!? If it's throwing you off, try stepping over to the side more instead.

Walk through conclusion:

This tutorial is larger than my others. Why? The 540 is an important move, as discussed earlier. Many novice will be reading this and be training the 540 as one of their first tricks. I need a conclusion. The advice given here, details a lot of micro events in a movement that takes place in about one second. Imagine this: I have written over 2000 words in this tutorial on a movement that happens in just about one second. This is how cool tricking is. I will try not to leave you thirsty, so I cover as much as I'm capable of. Just remember, when you go out today or tomorrow to try this move - take it one crash at a time. Apply different things, keep trying, keep crashing different ways. Try it over and over. Try it again the next day. Spaced practice is better than massed practice. Take it one workout at a time. Train hard and have fun!

My experiences:

The 540 was my first trick. It took me about... four or five months to land it consistently. My problem was simply a lack of understanding of the move. I had drilled the ever loving crap out of it, several days a week, in my garage; But I had gotten nowhere. When I had learned to get my hips up just right for the kick to come through - it was mine for good. My problem was I was simply trying to land on that leg, I wasn't learning how to throw everything up and open the path for the foot. Instead I was trying to force that path. *Tsk tsk* - Make the path FOR the kick, do not make the path WITH the leg. Good bye!

Aerial tutorial

Entry data:

Class: AerialAlternate names: Au sem maoDescription: A jumping cartwheel without planting the hands.

Variations:

Prerequisites: Cartwheels and one handed cartwheels Equivalent variations: Tucked aerials, various grabsAdvanced variations: Swing aerials (Such as axe2aerial), Reverse aerial, Aerial twist, Brandy and aerial switch

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Aerial exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

Alright let's get this over with. Aerial tutorial! Let's start it with a bang. Here is a video of the move to break the ice; Now, go outside and try it. I'm serious, go give it a shot. Success? If no, let's discuss a possible route for progression.

Prerequisites: Cartwheel and friends

Let's make this short and sweet: Pick a line and stay on it, stay on this line dammit! Kick and point your first foot up a bit, setting it and your weight forward. First hand plants with fingers pointing forward. Second hand comes over the top, with it's shoulder bumping against the adjacent ear. When both hands are planted the fingers face each other, hands about shoulder width apart. Your lead leg lifts straight behind you and turns to finish with it's foot facing the direction you came on the same line.

NOTES: REACH OUT with your hands. Everything goes FORWARD in a straight line, cut the side2side shit. In fact, it is like entering a handstand with the second arm coming over the side of the head: Giving you the okay to quarter turn and wheel through.

Got it? Good. Now go practice this now. Go practice this a lot. The next step is to practice the cartwheel planting only one hand. Then the next step after that is to plant only the second hand. When training the one hand variations, be sure to apply proper AERIAL technique in the non-planting support hand. What does this mean? This means don't simply keep one support hand from touching the ground, instead use it as you would in an aerial!

For planting only the first hand: THROW the second hand over the top or whip and pull with the lat.

For planting only the second hand: PULL the non-planting first hand up and behind you for lift.

Okay, now we're getting somewhere! Finally, you need to learn to jump into it. Don't just laze into it like the rolling donut you are, dig and punch the hell out of the ground, getting a giant force up with the first foot while simultaneously creating a giant lift with the other leg. Go try again! Try this stuff out and go try the aerial now. Don't just bumble out there and try half-hearted thinking that it won't work until you finish reading through this tutorial. Fuck it! Go give it your best shot.

Now, to your delight: The formal slide by slide tutorial.

Alright, in order for this move to work you must be wearing tiny running shorts (like me). It should also be approximately 4 P.M. in the afternoon. Finally, there should be a collection of fluffy clouds in the sky and the grass should be comfortable; The grass should NOT tickle your feet and make you giggle. If these things are not in check (especially the shorts and the time of day), you will not successfully aerial. You could crash, slip, or possibly even drown!

This trick can begin with a hop or run preceding the aerial, I will simply demonstrate the technique from a simple step... FORWARD!

Open your chest slightly (girls, please open your chest... slightly :) and raise your shoulders up. Keeping the arms up during the aerial is important, and it will remain important when you work later variations like the axe2aerial, reverse aerial, or any twisting variation. Also, notice my forward leg. It will initiate the jump, so instead of setting it down we are going to STOMP it down and jump off of it. Yes, JUUUUUUMP! JUUUUUUUUMP!

This trick is going to involve some shifting of momentum. So just like it is when you are cartwheeling you go forward and make it move ahead of you. You want to get low enough so you can jump, but stay high enough so you don't drill your face into the earth. We'll talk about this in coming slides.

Okay, the front foot hasn't planted yet. Why? Okay, simple mechanics. Before you jump to grab rim on a basketball goal, or before you jump for height in any situation, you crouch down and then SPRRRRIIIING up. Well, look, I'm crouching down ready to explode into the skill - everything will gut through after I rebound from the bottom.

Okay, some developments here. One, I'm reaching forward. REACH FORWARD ON THE AERIAL. That jumping foot is punching hard against the ground - jumping yah know? The leading leg? I'm pulling it straight back behind me. Do not worry about lifting it sideways or any of that crap, the body will turn over naturally - if you focus on bringing the leg over sideways you will be doing yourself and your aerial injustice. Just focus on lifting it straight behind you. Oh, and I hope I don't have to mention... Lift it VERY HARD.

That right arm of mine is going to reach over the top or sling over. Doesn't matter, just get it to TURN YOUR TORSO TOWARD THE FRONT. Why? Simply go back to the first slide and skim through all of them until you reach the last slide and look at my torso only. Just ignore the legs and watch the upper body in the aerial slides or in the video preview clip. Getting a clue now? Good.

The left arm is going to do a U ... - I take that back maybe it's more like a V ... - okay nevermind. It travels in a half crescent moon esque shape swinging back and up behind you by your side. DAMN! Okay, just pull it up to your side hard, that's really all there is to it. Look in the direction you are aerialing - turn that torso over towards the front.

Take a look at the height of my torso. Make your legs go over your torso, don't dip down to let your legs over. Keeping the body high during this move is important, especially in later variations. Back tracking for a moment: Keeping the body high is achieved by using your arms to lift it back up when it becomes upside down - and by jumping with the foot in front of you and really jamming UP and not DOWN. Just say no to kissing the ground.

Hey, check out my left arm! Notice how it's coming forward? Well, the arms are just tagging along - pay attention to the SHOULDERS. They are closing to finalize the deal (the deal being my torso facing the front).

Now, if all was done right the lifting leg should have flew right over and you should feel it coming back down in front of you.

Just aerial it underneath you and land.

The end!

Keep in mind:

JUMP INTO THE MOVE! FOR GOD'S SAKE, JUMP!

Keep your torso high, jump UP!

Lift the lead leg straight back behind you, not sideways.

Turn those shoulders over towards the direction you are headed. Otherwise the legs won't get all the way through. They will lock and you will choke!

Utilize your arms to help get your shoulders and torso turned over.

Look in the direction you are headed!

Specific Problem Advice:

I don't know what happens?! I just can't land it! Tips please! - Go kill yourself.

My legs just freeze in mid air! - Turn your torso and look toward the direction you are going. If the body doesn't change alignment and give the legs a decent path to travel, you'll lock up and crash.

I just can't keep my hands from touching the ground! - JUMP! IF YOU PUT SOME MUSCLE INTO THE JUMP AND REALLY DRIVE THAT LEG BACK THE HANDS WILL BE FARTHER FROM THE GROUND! : )

Awesome, I can do the move! But my legs are bent like crazy! - Practice, practice, practice. That's all there is to it.

I'm having trouble getting the legs vertical. - Practice, again.. Practice, practice. The more force and air time you have the larger the path your legs can travel. Just get high, bring that leg STRAIGHT back behind you and turn over well; It'll all fall into place, no worries!

I can do cartwheels great, and the one handed ones too! But I just cannot turn it into an aerial. What gives? Okay, re-read the tutorial. Your question is answered. That's enough of the specific problem advice

NOTE ON SIDE2SIDE AERIALS: The aerial I present here is future proof. Your side to side aerial will not transition well into more advanced variations like the axe2aerial, reverse aerial, etc. It will, however, likely transition well in between kicking or long chain tricking combos. The side2side takeoff IS still traveling forward in the same way the aerial presented here does, but it slings down by the side. Go ahead and give it a shot; And yes, I use it too in particular situations - but I don't think it's the wisest method in the learning or perfecting of aerials.

My experiences:

This move isn't hard. I learned it on accident one day. I had tried it before and failed, but then a few weeks later I was bored and got it on the third or fourth try. What helped me was absolutely FORCING myself not to put my hands down no matter what. First few times I crashed on my knee. Then I crashed having landed on the foot but not stable enough to support standing back up. Then I tried again and just landed it. The first time I landed, I did it another one hundred times to get it into my system. DAMN! My sides were soooo sore haha! So once I got it, I did tons of them so my body would get used to the motion. Anybody can do this move, even fat people.

Backflip tutorial

Entry data:

Class: FlipAlternate names: Back tuck, SaltoDescription: A three hundred and sixty degree backward rotation over the head!

Variations:

Prerequisites: NoneEquivalent variations: Back pike, layout, performing it during a tumbling sequenceAdvanced variations: Flash kick, X-out, halftwist, fulltwist, gainer

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Back flip exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

THE BACKFLIP IS A GIGANTIC GATEWAY...

A gigantic gateway to an entirely new level of tricking that is! In the beginning, it's a game of fear. Technique is absolutely crucial here if you desire any chance what-so-ever of completely executing this move (safely). Learn the technique, study it first - ask questions only after you've tried the move. You must understand it, and once you have excited yourself about the prospect of breaking through the gates and achieving an ass load of other cool tricks - go get a spotter and toss it.

A word on fear

Fear is a natural emotion, a survival instinct. It indicates that you should be alert. Fighting or forcing away fear creates a counter force that will make you tense and anxious. This will interfere with your chances of landing a back flip. You need to release or forget the fear, not fight it. Fighting fear will only fuck you up. You'll be ready when you're ready. My advice for overcoming fear of this move or any other move is to do three things. The first is to learn the technique of the move. Visualize yourself doing it with perfect, flawless technique. Feel it, and understand it COMPLETELY! Next is to rationalize it. What is the worst thing that can happen? How could this bad thing happen? Why am I scared? You'll realize the worst that could happen is a small crash. You're scared of pain, and pain is irreverent. It will correct you so you won't make the same mistake again. Having a spotter will minimize the chances of experiencing a painful crash to a great extent. The last is to have fun. If you're having to force the learning process of the move you won't get it. When I was learning it the first few crashes weren't too fun. Then I let go of the desire to land the move and just started focusing on what is important: The technique, the thrill, and the moment. I can't release your fear, you have to do it yourself. Stop being frustrated and focus on fun.

Keep your arms high and your feet shoulder width apart. You will later drop them down and back for momentum.

Before any jump you must dig, so dig! Never glance down at the ground. You look at the ground and you lose. Keep a firm focus on a spot slightly higher than your head level. My arms are currently dropping back and behind me. This will give me enough momentum to launch my body up into a full back flip.

I can't stress enough to keep your eyes focused forward. Never / Ever / EVER look at the ground during takeoff! Keep your eyes focused on a spot slightly above head level. When you dig down, try not to let your legs go below a 90 degree angle with your knees. Sling your arms back. In the next few slides you will observe as they drive me up into the jump.

My arms are traveling back upwards, tear them up there and jump up!

JUMP! My arms are pulling me upwards! One mistake people tend to make is leaving their arms down by their hips before they jump. It's commitment, you must use all your force in unison and combination. So USE your arms. It's the #1 mistake people have when asking me for help. If I jump without using my arms I get no height. If I get no height, I crash. So jump and use your arms to launch you UP / not back. UP! JUMP UP! / NOT BACK! Really push off with your legs, think of this as a vertical jump as high as you can.

You want to keep your eyes focused in front of you as long as possible. You will notice people who have great back flips do almost a complete vertical jump and bring their legs up then roll over. So once again I stress - JUMP UP/NOT BACK. Keep your eyes forward as long as possible to maximize the jump. When you look back that is when you stop gaining height.

Quick note about visionary focus during backflips: Why keep your eyes focused forward? Because if you prematurely look back, your neck extends and your chest opens up - meaning you create unnecessary arch in your lower back which slows the rotation and eliminates height. Sure, the move works if you look backward and have a parachute chest as you advance - but by not looking back and keeping a relatively hollow body position, will make good for maximum height and rotation during the backflip. For example, if you ever want a double backflip, you'll kill yourself if you don't maintain the hollow position with rounded forward shoulders: And the only way to maintain that is blind entry into the move - by not ever looking back for the ground.

You should reach the pinnacle of your jump before you roll over, but of course we all roll over at some point or it wouldn't be a back flip, it be a jump! =]

Keep focusing forward and start bringing your legs up. The driving force of the knees coming up in combination of the arms continuing to drive up and back into a tuck is what rolls you over.

Notice what my arms are doing. They are going back towards my legs. This is called tucking. You will want to get your arms to take you up as much as possible, then when you are rolling back you want to bring them back towards your legs. This will help your body finish the rotation. If you don't tuck, you lose. So tuck! My legs are still coming up together. Keeping them together isn't hard, you just uhh... Keep them together. :)

A back flip is also called a back tuck because tucking is sooooo important for the landing involved in this move. I'm bringing my legs towards my chest and pulling my arms back (tucking). Think about it like this > Knees to chest, arms tuck. If you think about it they are working together to get the full rotation. There are a few ways too tuck. One is to grab behind the legs, the hamstrings. That was the way I learned to do the backflip. Then there is method of grabbing the front of the knees. I prefer to grab the front of the knees because it takes less effort for me. Another way is to not actually grab the legs but just go through the motion with the arms. Whichever way you choose to do it, do it right.

This move is just about finished. Just keep pulling your knees in a rotation and start extending your lower back.

Extend your knees here to land. The tuck is complete so you can either let go/relax your grip/ or just keep them by your sides.

In unison extend your legs and your lower back to stand back up.

When you land, there are a few things that will indicate whether your back flip has a good amount of stability or air time. The best indicator is if you're landing on your heels. You want to land on your WHOLE FOOT/ not just your toes. If you land on your tip toes, keep flipping and working on getting a stronger flip. You want to land on your whole foot (toe to heel). You want to be in a near standing position after landing. If you're crouched with your chest against your knees, keep working on it.

That concludes the back flip walk through. Just stand back up or do a few flips in a row. Special notes about getting this move: No pools/No higher platforms/ No crash mats or pillows. Get a spotter! A spotter not only will help you rotate all the way around, but they can also help you land the move on REAL GROUND. A back flip into a pool, off a platform, or into a pit isn't a back flip at all / it's setting bad technique and not teaching you anything about truly landing the move. Do it on normal/hard ground and get someone to protect you. It's also helpful if your spotter understands the move really well too. They can spot mistakes you're making you're not aware of. Taegashi for one really encouraged me to use my arms more while I was learning it, I wasn't aware of this and it helped mounds! He rocks, and spotters rock too!

Keep in mind:

Keep your feet shoulder width apart and never look at the ground.

When you takeoff don't crouch down below a 90 degree angle.

Don't jump back, jump up! Use your arms to launch you UP!

Keep your eyes focused forward on a spot slightly above your head level.

Bring arms as high as possible, don't forget to use them or you lose.

Wait until the peak of your jump and bring your knees up together.

Don't tuck too early. Jump up then just let your body roll over and tuck.

When landing, land on the whole of both feet.

Specific Problem Advice:

If you can't get all the way around and you land short (like on the knees), you probably aren't committed to your jump. Wait until the peak of your jump before you tuck. Also you might be letting your arms stay by your side. Grow ballz (if you're a girl don't grow ballz) and go UP as high as you can. Don't cut your momentum short.

If you freak in mid-air and crash from fear stop and take a deep breath. Re-analyze your technique and ask your spotter what you look like or what you could improve (yes, a spotter is required). When you try again keep your cool head and keep at it. After a few spotted crashed your fear will drop tremendously.

If you're getting overly frustrated and tired you could do two things. The first is stop and try on another day. The other is you could learn to have fun. Savor the moment. When I was learning the move after a few spotted crashed my fear was dropping a ton, THAT is when I had the most fun. I was so close and it felt damn fun. Focusing on having fun will help you so much...

If you are crashing on your upper body, then you are going backwards. GO UP! NOT BACK! >=]

If you're flipping at an angle you're not bringing up your legs together in unison. You also might be trying to look to a side in fear. Jump up and keep your body straight, don't turn on a side.

Spotter Advice:

Your spotter needs to be standing one one side of you. Whichever side is most comfortable.

Your spotter needs to be crouched down a bit and his/her legs need to be comfortably spread apart.

Your spotter needs one hand behind your legs (hamstring region above knees and not touching your ass) and one near the middle of your back. When you jump they're going to throw your legs over and keep the other hand on your back for support. This form will help you rotate while keeping you from experiencing an ugly crash.

Capture and tame a good spotter:

It would be best if your spotter had these characteristics:

They should understand the back flip If you show them how it's done via video before you have them spot you they can possibly note if you're not using your arms or making other stupid mistakes. Also give them just one thing to look for in your technique, this will ensure they notice that one thing you're curious about. For example: If they watch the whole move, they might not remember exactly what your arms were doing. If you tell them Watch my arms, tell me if they are going UP, or if I'm leaving them down, then they will probably be more helpful. Tell them what you want to know for each attempt.

They need time. It's not best to catch your dad to spot you right after he gets home from work. He'll want a shower, food, and to read the newspaper. Get a spotter with AT LEAST 15-20 minutes worth of time and patience.

They need to be confident in you. If you're getting your mom to spot you she might be frightened (as most moms are afraid you'll land on your head or something). If you are showing fear regarding the move she'll try to get you to stop or won't help. If you're cocky then you might trick her into thinking you're going to hurt yourself and there is no way in stopping you from trying, so she might think spotting you is the best way to save your life! It's like this Mom, either you spot me, or I try by myself and I could die, hehehe... it'll work! Though it's near impossible to die from a back flip they will believe it. Anyway, I've landed on my head a few times, it doesn't hurt at all :)

They can't be afraid to actually SPOT you. If you crash one time hard and didn't feel them helping you through punch them in the face and get a more committed and hands on spotter.

My experiences:

Oh yeah, this is a good one. I wanted the back flip for more than a year. I tried pools, trampolines, spotters, high platforms, crash mats, tutorials, caffeine, and pure guts. Everything! I was so scared of it. The fear was eating me alive. The few weeks before I landed my first one I was thinking about it a lot. I knew the technique very well, I had envisioned myself doing it for weeks. I wasn't too scared for some reason this time when I thought of it. I believe if you have the technique in your head and give yourself some time to envision yourself doing it over and over again it helps relieve you of some fear. Finally I got Taegashi to spot me, I didn't plan on doing back flips this day though. At this point I had never seriously tried a spotter, however, Taegashi is a damn good spotter. This time I took it seriously and bared with it even though I really didn't feel comfortable. I tried it a few times and suddenly my fear was almost

completely gone. I crashed a few times and some hurt, but I was seeing changes between each of my attempts. Taegashi was giving me tips on my form and I finally was starting to have a lot of fun. Finally he left my house and I was still left training. I tried about 4 back flips that all crashed on my knees that took a good twenty minutes of concentration. Each attempt I thought about for long periods of time. I was thinking and preparing a lot. Finally I stood and focused for a really long time before I finally jumped up and YES!!! I DID IT!!! In fact I have all this filmed. Go to the video section and check out the Finally Backwards sampler eh! :) Or you can download the thing here. That is my story, on film. ^_^

Butterfly twist tutorial

Entry data:

Class: TwistAlternate names: B-twistDescription: The B-twist is performed from a B-Kick takeoff. (1 foot take off) at which point when you reach your peak of height you roll over to do a just short of 360 spin and land back on the take off foot. If done correctly it should look like a 360 horizontal spin in the air.

Variations:

Prerequisites: Butterfly kickEquivalent variations: Illusion Twist, Twist roundAdvanced variations: HyperTwist, HyperHook, 720 twist

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The bonus video: A short, silent clip I've dug up from Logan instructing Jan on the butterfly twist.<< CLICK ICON TO DOWNLOAD

The Jujimufu Butterfly twist exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

The Taegashi Butterfly twist exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

The butterfly looks like this:

B-twist is the short name for butterfly twist.

The butterfly twist is one of tricking's core moves and the most basic twist. In any tricking difficulty classification system it would belong in a novice division. It resides with other moves like backflips, 540s, 360 crescents, double legs, and aerials. However, it is of my opinion that this move is the technical bastard of the group. Just start looking around. The butterfly twist is the most varied basic move aesthetically and technically among tricksters; Mainly because the simple nature of the execution and the lack of any particular guideline denoting correct or incorrect technique. As a few examples and reminders, ponder the following differences:

The differences between a Wushu b-twist and a trickster b-twist.

The differences between a b-twist and a b-twist round.

The differences between an immediate terminating b-twist and a b-twist swinging through to a gainer.

The differences between standing b-twists, b-twists from hooks, flagella leg (Manny Brown style) b-twists, and b-twists with a run up.

The differences between ugly aerial twist wannabe b-twists, and normal b-twists.

I'm confident I'm overlooking at least a few comparisons, but the above listed amazingly are all differences in the same variation of one move! This isn't even considering what happens when you start hypering and 720ing the move, this is all the same b-twist done different ways! Are any of them wrong? Well without going into a heavy discussion of what constitutes right and wrong in tricking, simply put: If the move works and looks good it's right. So if a characteristic trickster butterfly twist with messy dip and flinging limbs ends up looking cool, then how is that wrong? Sure the butterfly twist was born from Wushu and this looks totally different from what they practice, yes it would be wrong in their practice, but if you are reading this as a trickster then what is right or wrong in Wushu should be irreverent to you.

So many ways, so many details...

One of the reasons beyond laziness that I've put off writing about the b-twist is because I've always felt that a tutorial for this move had the potential to go into so much detail that I'd drown in mud writing it. Moreover, I feel I'm not exactly the best qualified to be writing about the move. My butterfly twist technique isn't very malleable, over the years it has become the most stiff skill of my basics. While I can tweak most of my basics on the fly, I've always had trouble making radical changes in this move instantaneously. It always ended up looking about the same no matter what I did. So more than ever don't feed off what I write here as your only source for butterfly twist information. Scrutinize your own executions of this move until your eyeballs start oozing blood as your brain slowly implodes upon itself releasing precious life fluids through its neurological porey membranes.

An advance simplification before the details:

So let's get down to it. Let's learn where to begin and go from there. First up, the cliff notes version for the run up butterfly twist. This is going to be the summarization of the pictorial walk-through.

Cliff notes 10 step b-twist (twisting toward left side):

Step one: Gain momentum by jogging forward.

Step two: Plant right foot forward, look over left shoulder.

Step three: Left leg slacks slightly behind.

Step four: Sweep left leg out and get your arms up.

Step five: Dip body down to the right knee and across to the left knee in a U-shape.

Step six: Simultaneously jump off the left leg, raise the torso up and pull the right leg up behind you.

Step seven: Stall.

Step eight: Look over the left shoulder and coil arms in.

Step nine: Stay tight during the spin.

Step ten: Left leg comes down to land as the body opens back up.

The b-twist in only fifteen words!

With an even more simplistic explanation, this move is pretty much summed up as: Dip, jump, kick one leg up behind you, look over your shoulder and spin, land. Yes that's a gross over simplification, but the difference between a gross over simplification for a basic trick and an advanced one is that when this kind of advice is given to someone, usually the easier trick can actually have a high success rate. Since so many people can b-twist and have learned to do it from such sickly simple (yet effective) advice, this evidence proves this move is really that easy! Now take a 720 butterfly twist and oversimplify that: Dip, jump, kick one leg up behind you, look over your shoulder and spin twice, land. Both are over simplifications but one of them is going to be applicable for a wider base of tricksters.

Introducing the pictorial walkthrough:

There are many outcomes for this trick, and many end goals (swinging / combo'ing / etc), but I'm going to keep this simple and just explain the run up b-twist. My run up b-twist, which has a modified dip and a snap at the end with the non-kicking leg, is the visual walkthrough model. I will be doing this on my left side.

Alright, I'm coming out of the closet. :)

Now begins the classic little step through. Basically I copied everybody else when I started working with the butterfly twist, and this was the package deal back then. The purpose of the step through, I've noticed, is two fold. The b-twist is easier with momentum and also needs that sweeping motion with the lead leg before you dip down. So, you can do that sweeping motion from standing without the preceding step through, but you cannot do said sweep during a running takeoff without it.

So obviously since there are so many different techniques and goals for this move, the step through is optional, but I am going to explain it because I am utilizing it.

Take note of the foot placement in these early slides to understand the step through. This is all about foot placement! What I'm doing is simply jogging out, planting one foot forward and turned toward the direction I was coming from, then looking over my left shoulder / and...

The left leg is slacking back above the ground beginning the sweep.

BOOM! Get your arms up and sweep that leg out. If I was describing a strength movement it be something like, Fire your left glute and extend the hips keeping your body up or something like that... erhh..

Ok, well at this point I have nothing touching the ground. My body is back slightly and my left leg has swept out. My body is in the position for the dip.

Ok coming down. Ummm.. Time to switch gears!

The dip demystified: This might be the most valuable aspect of this tutorial. I get the general impression that most tricksters don't have a clue what the dip is really for. In fact, I get the impression that this is the most monkey see'd monkey done type basic trick. Do we really know why we step through, sweep, dip, stall, bring that first leg up, etc? Yes you might! So apart from those things being painfully obvious descriptions of this skill's segments and cheesy tips, why do we do these things? Is it just because these are the mechanics of the move? Well yes but just because you know the mechanics of something doesn't mean you understand them. I think we can make great headway into greater understanding of the b-twist if we simply question the dip's purpose. What is the dip for? Let's use an analogy to understand it. I want you to think about what happens when you do a simple vertical jump. What happens when you charge up and dunk a basketball? What are the mechanics of the jump? If you didn't know, the vertical jump is actually a fairly complex skill. The reason you take it for granted is because it's both natural and useful. You use it everyday! The butterfly twist isn't as useful as a simple vertical jump. Imagine, trading in your simple jump skill for the b-twist. Every time you'd jump you would do a b-twist instead! Now when you need to get something from a tall shelf you'd b-twist into the shelf structure. When you need to jump over a fence you'd b-twist into the fence. And thinking back to basketball, when you are playing a game of hoops instead of dunking, you b-twist into someone: FOUL! You literally knocked over three of the other team members instead of scoring two points! WTF?!

Now back on track. When you charge up for a jump, this is what happens: You step out, dig, and jump. So when you charge up for a b-twist, this is what happens: You step out, dig, and jump. Aha! I just said the same thing! Are you catching on? When you do a simple vertical jump you step out to get low, which creates the dig to take advantage of something called a stretch-shortening cycle, to explode back upward. Like a spring conserving energy then releasing. Same things happens in the b-twist except we are using a sweep instead of a step out which gets us low for a dig! A dip and a dig are the same thing, except the word dip stuck in the tricking community instead of dig because of how low the body gets prior to butterfly twisting; But they are the same thing! Finally, why do we dip so low? Well, the observer's answer is because that's how most people do it and what is generally accepted as looking best, but you will notice a lot of people not dipping down much at all (if any.) They might simply initiate the butterfly twist after a sweep with only subtle dip. Usually the legs remain below the body on these types of butterfly twist (at least that is what I have noticed) / So more dip usually results in a more horizontal butterfly twist. To conclude the demystification of the dip, just remember it is the same thing as a dig preceding any type of jump only the actual characteristics of application tend to include additional variables that alter the outcome of the trick; Which in the end, is why we use the term dip instead of dig.

So now that you understand what the dip is and what it is for, we can continue with the slide show! Let's blaze through these next couple of slides shall we?

So I'm dipping down right? My left foot got out underneath me. If it wasn't there I wouldn't really be able to push off very efficiently now would I? Ok, shoulder and arm position: It varies greatly between everybody. Typically I tend to focus on keeping them open before twisting because that

allows me to cover more distance with them during the spin, which creates more force. Having more force is always a good thing! Kind of like... Having more drugs. Having more drugs is always better than having less drugs. Drugs. #JjY)edx)).L.LlllH!*$RerRrE! ... Also note the importance of dipping through back behind you. I cover this topic in my narrated video exampler. If you do not do this, the spin chokes as I like to describe it.

Very important part of this trick here: Lifting up that back leg. This is where I believe the raw power factor comes in, the great equalizer of sketchy technique. Mediocre technique will usually be smoothed out with power. Where as lack of power will be smoothed out by excellent execution. Obviously we want both but just so you know, this is where you're going to feel this move the most. If you ask me what a b-twist feels like, I'm going to tell you it just feels like I'm having to lift one leg up behind me really fucking hard while grinding out a twist. Every trick has a raw feel, tapping into that will give you a clue where the power factor exists.

Now here I am in mid air. I've dipped, jumped, and have slung one leg behind me to help get me afloat. Simultaneously I am going to look over my left shoulder, hook my right arm through, and throw an elbow back with my left arm to produce the full spin.

And then the rest follows.

I uncreate,I desecrate,I spit the truth into the ENGINES OF HATE!

The spin simplified: I want to make you think. I really do. More than any other trick, when it comes to the butterfly twist I want you to THINK instead of just copying and following by feel. I want you to think about something briefly. If you are a guy imagine a hot babe figure skating in a bikini swirling around like uhh... an ice princess. If you are a chick imagine the same thing because I'm sure my entire female audience consists of lesbians. Now visualize how they do those triple axle things. They dig (like a vertical jump *wink* *wink*) then they explode upward, they wrap their body up very tightly with their arms in close and legs together, then they land! Yeah I'm still amazed how figure skaters land their skills on a blade that's about half an inch in width and fly out of it smiling. Ok, well think tricking now. Think about a good 1080 kick. Same thing. Awesome wrap, then a leg flies out at the end for a kick. So now I want you to consider those visualizations in light of butterfly twist execution. You see, I just gave you a big secret to the hypertwist and 720 twist / which means I just gave

you a big secret to the butterfly twist as well (duh.) This move is nothing but a jump spin that is horizontal! Remember that. It's just a jump spin that is horizontal! Let your brain turn that one over.

Now I'm coming back down, but before I finish notice my right leg (the one up in the air with slight bend).

Here is the snap I was talking about. It looks kind of like a kick.

And I land, the end.

The end.

I said the end! Stop wit the slides already!!

[CAPS LOCK] THE END! THE END! WHAT THE FUCK IS THIS SHIT!? THIS ISN'T THE BUTTERFLY TWIST TUTORIAL!

IT'S ME WRITING THE BUTTERFLY TWIST TUTORIAL!

ARGHHHHH!!!

You weren't watching me when I was browsing porn earlier were you? Oh noes..!

Focus on one thing at a time:

We're going to use the analytical analysis method of breaking this skill into pieces and paying attention to the detail of the individual parts. This aids in building the sum back into the synthetic model, which is the skill in its entirety. Here are a few motions to analyze during the butterfly twist; These are copy and pasted from what I personally use for myself when tweaking b-twists and its variations,

Direction feet are pointed at takeoff.

Feet's distance between each other during the setup.

Pre dip body position.

What kind of jump is taking place?

Timing of synergistic leg and chest rise. Does one rise before the other?

First leg coming up bent or straight?

Feet (toes) pointed during the trick?

Where is the chest facing before the spin and after? [Front/Back/Sky/Ground]

Note each leg's bend-extension (pump).

Hollow body position or flexed like a bow? (straight line or arched)

What kind of position is the body in when the torso faces the sky?

Each arm's particular action.

Path the long arm cuts in to the spin (Down or horizontally across)

Long arm, hook punching, coiling in, how?

Short arm, how is it elbowing (if at all) back? Where, when, and why?

Takeoff leg (landing leg), what path is it taking?

Head position up or neutral during the turn?

Distance traveled and height twisting is initiated.

Where is the CoG (center of gravity) during spin?

Modifying and paying attention to any of the above will produce a lot of possibilities in the outcome of your b-twist. Also, when comparing butterfly twists you might want to note any similarities or differences in accordance to the above list, using it as advance organizer for what to expect when checking out what's happening during visual examples.

Specific problem advice:

Oh my gods, where the fuck do I begin? I have an idea. Let me skip the specific problems section and just create some simple scenarios to use for exemplary purposes when wondering why your b-twist is behaving the way it is...

A short butterfly twist outcome list and the associated reasonings:

If your b-twist is looking like those shitty b-twist'ish aerial twist things, you are probably not utilizing the sweep / dip setup. You are probably using the common aerial setup and trying to twist out of that.

If your b-twist isn't horizontal, rather, your upper body is waaaay above your feet, I bet you aren't dipping your upper body down much, (if at all!) Or it could be a problem with that first leg not coming up boldly (if at all!)

If your body begins to invert in the b-twist, where your legs end up being higher than your body like this \ with your legs being on the high left of the forward slash, I have a feeling you probably didn't rise back up with your upper body out of the twist. You probably dipped, whipped that first leg up to give you lift, and kept your body down. Now, imagine all the other outcomes that could result from this effect.

If your b-twist has a snap at the end like mine, you are probably reaching for the ground with the landing leg soon and leaving your other leg to hang. This habit can become problematic when training b-twist swing throughs.

A topic on possible progression:

Ok well, how about progression into this move? For example, in the 540 we work the basic dynamic flexibility foundation, the tornado kick, then progress up from that into nailing 540s. For the butterfly twist you can work your b-kick and create a foundation out of that. From there you might or might not find the b-twist easy to progress into, but that is nonetheless a foundation which is still useful. So how do you b-kick? Well, you basically use the same guidelines you would be using for a b-twist except you simply do not twist. Download the example clips, I included a b-kick video in that zip. Moreover, I have included a little surprise for you in that zip; It's me learning the butterfly twist on my other side some year ago. After a week of drilling some b-kicks on that side I came to the gym to work on b-twists. I got this move on my non-preferred side very quickly, albeit it still looking extremely shitty. So you can use that to observe what it looks like watching someone (like me) learning the move.

My experiences and walkthrough conclusion:

I got the butterfly twist pretty early. I remember my first b-twist but I do not remember what lead up to it. It was during Summer 2001. I was working moves on the mat in my garage and I remember landing it there for the first time. I wasn't particularly excited. In fact I really don't remember it much. I tend to remember moves I had to really bust ass on and landing the butterfly twist wasn't a big moment for me. Anyway, the butterfly twist has given me more trouble down the road than the other basics. I've lost the groove of it more often than the other moves and generally found it to be the most annoying to tweak and regroove. This is probably why this tutorial has ended up being the largest of all the others; I feel the main problem the tricking population has with this move is the lack of utilizing critical comprehension. If you really want to understand and own up in butterfly twisting you have to pay attention to the reasons the mechanics exist to function the way they do, and you must be aware of all the subtle variations you can draw from to recreate the technique in different ways.

Now that you've spent way too much time already reading this. Go out and just chunk some b-twists! Remember, this move is nothing but a jump spin that is horizontal!

Doubleleg tutorial

Entry data:

Class: DoublelegAlternate names: Armada duplaDescription: A jump where the legs are brought up straight and together in an arc. This move resembles a layed back jump spin kick with both legs plastered together.

Variations:

Prerequisites: 360 crescentEquivalent variations: 540 single leg, Crescent single leg, Crescent-540 single legAdvanced variations: Kim do kick, Split double leg, Valera flash, Doubleleg 180 twist, Doubleleg 360 twist (gyro)

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Double leg exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

Choices, oh the learning choices!

Lucky for you, there are some great methods available for building a doubleleg. Unlike most tricks, where you just gotta dish out the crashes for success, you can start off with a few different setups that make the learning process easier. Let's talk about them.

Bent knee doubleleg

How does this method work? Well, it primes the motion of the move by starting with a lower difficulty. Just imagine how much quicker you can swing a rod if it's half a meter long, compared to one that's four meters long. It takes more force to initiate the swing of the longer rod, and it takes longer to travel the same distance. The doubleleg is the same way. It's easier to doubleleg when only half of your legs are going through. When fully extended, more force is needed to complete the motion. I found this method valuable, in fact, this is what helped me the most when learning the move. How do you do it? Easy, just bend your knees at the joint and doubleleg! Gradually extend them as it gets easier until you are doing the real deal.

Doubleleg over stuff

I didn't have the luxury or the brains to consider using this method, and the bent knee method was already working well for me, so I didn't use this method. But it works, a lot of people have had success with this method. Find or set up a barrier you can doubleleg over. Preferably, something you can literally roll over, the higher the better. In fact, this will not work if the object is too low. Now, just start rolling over it with the legs together. The height of the object must soon be tall enough so you have to jump to even get over it. Gradually jump more and rely on the object less and less until you begin clearing it without touching it. It's like a spotter! Sort of...

I want to try it, but I got nothing to roll over.

Hmmm.. How about a park trash can with a pillow on top? A small and sturdy table? A bunch of karate kicking pads stacked? These might work, but I think a friend will work the best. Have him or her bend over and roll over them! Best of all, they are easily adjustable and can be encouraging. They can even rise as you roll over to help push you along if it's needed. If you don't have any friends, buy one! You might be one of the rare and determined people who have found a way to buy their double leg. Just get creative and get things going!

360 crescent to double leg

How's this for a visual example? BLAST IT! BLAST IT ALL! Take a look for yourself. Besides the differing angles of entry and goals, these two moves do have some things in common. You don't have to start from scratch on a doubleleg, try modifying your 360 crescent to help your nail the doubleleg. I wouldn't recommend transforming your 360 kick into a doubleleg, but I would recommend taking some things from it and putting them to use in your doubleleg.

Instead of entering it towards the front or angled, enter the move from the side and jump up as if you were going to kick towards the front. Instead of kicking - pull more with your upper body and get both legs up in front of you. Catch them together and tighten up to continue the arch and land. Experiment with it.

Bent doubleleg, Double legging over stuff, and learning it as a modified 360 kick. Gotcha - three methods which can all be put to some use if needed.

Yes! It's me nearly naked in the wilderness! I will be double legging towards my left side.

Here we go!

Quite a few different step ups are allowed in this move. Some people just like running into it, and others do otherwise. I copied this execution a long time ago, it was what Cody from trick buster's old website (No longer around as far as I'm aware) was using. He did this foot shuffle thing, I watched, and then I copied it almost exactly as he was doing it. THE SHUFFLE TAKEOFF LIVES ON CODY! IT LIVES ON! HAHAHAHAHA! Actually, I'm quite sure many others are using it too.

Anyway, after shuffling enough momentum forward, I prepare to pounce on my prey and kill it! I will doubleleg pounce on it, dazing it, I will rip it's guts out and eat the organ meat! PROTEEEIN!

Now the dig. Get your arms up ready for takeoff. Everybody must do this step. You can raise them up differently, but you must get them ready to jump up and over.

Here is how the punch takeoff works. Get your feet way out in front of you and dig. Just like any jump, you dig! Your arms up and body crouched, you will punch the ever loving crap out of the ground to jump at the same time you begin looking over your shoulder and ripping your arms up to get you height. I'm not a fan of the under body punch, get those legs out in front of you!

Here we goooooooo!

Okay, feet are pushing and the rest of the body is preparing to toss itself up and turn. Swing those arms, push!

A note about body position: Do not jump into the move with your back straight, and do not jump into the move with your chest parallel to the ground. Forget about pure horizontal or vertical body positions, the double leg is more of a tilt. If you enter the move with getting it horizontal in mind from the start - you will likely initiate the jump too soon and low, FUGLY DOUBLELEG! Just get up and turn over with a twist. With both legs coming through your body will adjust just fine.

Jerk your chest up and to the sky. Things will stall for a moment as your legs catch back up. This is normal. If you consciously try to get your legs over from the start, you will compromise your jump. Think about it. If you jump as HARD as you possibly can, your legs will become straight and catch back up. Jump as hard as you can, stall them, the upper body tilt will make them rip through if you jumped and turned your chest up just right.

The body is only slightly leaned back at this point, but the rear is way up because the legs are flinging through.

The legs are really on their way now. When they start coming through, tighten up your body with some rigid tension. This puts your body into one piece so you don't fall apart in mid air.

Tighten up as said and let those legs drop over.

That's pretty much it. If you've made it this far all you have to do is let your legs follow through and complete their motion. Get them underneath you and try to stand back up BEFORE landing: That way the move looks better.

Lalala

See, I'm almost standing straight up before my feet even touch. Just think about this when the legs are dropping over and you'll be more likely to accomplish it. Just think *STAND UP*

*LAND*

Cut.

Specific problem advice:

Are you traveling falling back or landing behind you? You are are short changing your jump for a desired body alignment. Stop trying to get your body horizontal, it will do that when the legs and hips are sitting right in front of you at the peak of the move. Instead, jump UP and wait.

I keep turning it into a backflip move?! How do I stay aligned? This can be a whole lot of different problems. Try doing your 360 crescent from the same takeoff as your doubleleg. Jump and keep it in one spot. Then try redoing your double leg similar to this and see if it helps.

My experiences:

It started out like this - I was watching a lot of Yellwboy's clips when I decided I wanted the double leg. I printed out his tutorial, and worked myself into it in steps. I started doing a bent knee double leg. It worked great! I followed all the instructions except I kept my knees bent. It worked me up and I got a little confidence. Finally I started working with my legs straight just like a double leg. It wasn't hard, it was kind of cool. I simply payed attention to my technique a lot, and took it in small steps. Bent knee, then onto straightening out my legs more and more until I had it. So go buy your double leg today-- erhh.. I mean learn.

Au batido tutorial

Entry data:

Alternate names: 1990 Au batido, l-kickClass: GroundDescription: 1) 1990 au batido involves a handstand switch that turns over into a supported split style kick. 2) A standard au batido is started as a cartwheel and breaks into the split style kick without a preceding hand switch.

Variations:

Prerequisites: Cartwheel or handstandEquivalent variations: Elbow or shoulder tidoAdvanced variations: Double legged au batido, au batido switch

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

An oasis in the ocean of sand

An oasis eh? Yes, this is no mirage: This really is an easy trick to learn. When you become frustrated with tricking difficulties, or simply seek to add something on your trick list that looks better than a kip up or a front handspring - go for the au batido! It's like the bonus you get when you discover tricking, the freebie thrown in without fatigue or hastle. It's the oasis in the desert of more difficult tricks.

How to go about getting this trick

I recommend practicing this move in front of a reflective surface. A mirror is optimal, but I used a semi-reflective window! You can also use a clean car if it comes down to that. The reflective surface isn't absolutely necessary, but since progress on this move comes so quick - you need to see your own execution / And unlike almost all other tricks, examining your reflection is a possibility when learning an au batido!

Do I need the splits to do this move?

ABSOLUTELY NOT! The splits are a demonstration of static, motionless flexibility. The au batido is pretty much, just an over-the-top stretch kick: Displaying dynamic active flexibility. So what you're gonna need is enough dynamic flexibility to execute a front lift above your head height (at least) comfortably. It's optimal to have well developed dynamic flexibility for the best results, and I've already written a lot on the topic in the flexibility tutorial section here on this website.

Okay, it's best to have some high kicks and a form of feedback, like a mirror. That all?

Yeah that's all. Now let's take a look at it -

Okay, today's demonstration will be done by none other than Bananamufu. He will be doing this going toward his left side. Whatever side you normally cartwheel on is the side you will start on.

Because the 1990 au batido deserves a tutorial more than the standard au batido, he will be demonstrating that variation of the trick. The 1990 au batido is the hand switching variation. If you can do it this way, you should be able to do it without the switch. In a word: It's backwards compatible.

Continuing the motion from the previous slide: Place your right hand down on the ground. You will be pulling your left leg back behind you. When you lift your first leg behind you lift it directly backwards. If you angle it's path backward you'll screw up the trick.

Now, Bananamufu's right hand has touched the ground, it will support the body at this point. His left leg is high up in the air. The higher that leg is raised the deeper the split will be. If you don't pull the leg up high enough, your split also won't be as fluid, deep, or stalled as it could be. So get it up there! The idea is to get the leg up similar as it would be set in a handstand, in a controlled, chalk flavored manner. Also the left hand hasn't quite touched the ground, but it's about ready to switch off with his right hand.

His other hand is on the ground now. Soon he will shift his weight on that arm for support. His high leg (non kicking) has stopped at this point, so just let it chill for a moment because it's about to go back down as the kicking leg (right leg) goes up. Let's make great timing!

Just like the slide before it but with more development. LAUNDRY!

What you notice in this slide is crucial to the final development of the trick. Notice where his vision is focused. Its shifting from looking at the ground to looking at the front. If you have a mirror look at yourself. Bananamufu's right hand is lifting off the ground to switch. The lift of that free shoulder pulls the upper body into this a position, which should also help turn your hips over to face the front. The other hand is now supporting your weight. So recap - Shift visionary focus towards front/lift initial planting hand off ground and use the free shoulder to further pull torso and hips in correct alignment/support weight on other arm. BANANAMUFU IS EVIL!

Take a look at the current position of his hips. They have opened up and a split is soon to be obvious. The non-kicking leg is falling back. Something else important is happening here, the foot positioning between the two legs has changed. When his torso and hips turned facing the front the legs switched angles. His non-kicking foot is turned into a different angle than it was in when he started the move.

The trick further develops...

*SWEEEET* gotta love those deep splits... This is the end of the move, soon your legs will rebound back and you will set them down or do whatever. Take a moment to compare all the slides that came before this one and slowly check out all the little details for yourself.

Gently let the legs take the support off your base hand. Try to bring the non-kicking leg under you so you can quickly stand back up or go into another trick.

This is the same as the slide before except further developed.

Stand back up!

I think Bananamufu looks a bit rotten, what do you think? Kinda like a melted banana...

Keep in mind:

Lift the first leg up high and DIRECTLY behind you.

When switching hands be sure to get the hips and torso to face the front.

This move is all about timing, practicing in front of a mirror can be very beneficial.

Gold coin!

Specific Problem Advice:

I just end up in some stupid handstand with my legs all messy, what am I doing wrong? Ah, the un-turned au batido. All you have to do is look towards the front, lift up the first support arm, and get your hips and torso facing the front as well. If you do this correctly the legs should align correctly and split!

I can't get a good split! If you can't get a good split keep practicing and work on your dynamic flexibility. Try lifting that first leg up higher, and torque harder when you switch hands.

INGREDIENTS!

I sprained my ankle trying this move! I HATE YOU JUJI! - I'm glad you hate me, because I'm laughing at the thought of you spraining your ankle on an au batido hahahaha! You idiot! HAHAHA!

I cannot do it this way but I can do it without the 1990 switch?! Why? Well, you're accustomed to a different setup. The main problem I find with people who can't do the 1990 version but can do it normally is they cannot learn to turn their body over from the handstand entry. You MUST turn your hips and torso facing the front.

My experiences:

This move is easy. I remember a loooong time ago, back when the earth was still young, I had found a clip of Kelly Magovern doing this move. His are I N S A N E, hands down the best au batido I have ever seen - still to this day. Anyway, I watched closely what exactly he was doing during the execution of the trick (he was doing the 1990 style by the way). After about half and hour of watching it over and over again in pause play fashion I had it in my head. I went out in the garage and stood in front of a window. The window was dirty but had a reflective type surface so I could somewhat see myself during the move. I had it good in about 20 minutes hahaha... In fact, back then it looked about like it does now. So I got this move easily, you should too.

Masterswipe tutorial

Entry data:

Alternate names: Just call it a masterswipe! Class: Ground pokemon.Description: A twisty cartwheel preceded by a slight kick up with the front foot.

Variations:

Prerequisites: Handstand and cartwheel.Equivalent variations: Swipes, a bboy trick.Advanced variations: Grandmaster swipe.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Masterswipe exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

A masterswipe is not for masters...

You don't have to be a master of anything to do a masterswipe. Any out-of-skill teenager or sod can throw this trick with only a limited amount of practice. It's really, really easy! So don't let the name fool you, it's not the master of swipes.

Intro to simplification mode

I'm gonna simplify this move for you here. If you've recently been exposed to this move you might be thinking whoa, uh I don't get it, at least that's what I was thinking when I first saw it. Even after countless playbacks, and even after actually having the move down good, I didn't truly understand the simplicity of it. Call me stupid, because I was. I think the main problem was a lack of definition to it. When I had learned the move I wasn't exposed to any simple description of the trick; All I knew was that it was some tangled thing you get when you jump backward and twist your legs up a certain way. I had never actually compared it to a cartwheel previously and when I was made aware of that comparison a humongous light bulb popped over my head.

Simplification mode

So this is how I want you to think of the move. Imagine doing a sideways cartwheel but instead of lifting up the back leg (the leg you would normally lift up first in a cartwheel), lift up the front leg first. What happens? Well it gets in the way and you have to clear it to finish the cartwheel. You create a tangle when clearing it, and afterward the legs untangle out to create the twisted masterswipe aesthetic. The landing foot in a masterswipe is the same as the landing foot in a cartwheel! Just roll that thought in your head and it will click immediately.

Modifying the masterswipe

Now that you got the right idea in your head and understand the concept of the trick. To modify the look into what you see myself and most other people do you would merely take the above concept and instead of going out to the side, try to dive backward more. When doing this, in order to successfully complete the trick, you will need to kick up that front foot higher and initiate a jump off the base foot. Thus... That's it! Now let's do the slide show.

I will be doing this diving to my left side. YyyyYYyYYYyyyyYYyYyy..!

If you have downloaded the exampler or example clips you've noticed there is a funny little walk up into the move. So start walking forward.

Really, all this is, is an exaggerated walk. There is no secret to it, just look. One foot forward, same arm back; One foot back, same arm forward. We are merely lengthening the stride and keeping our arms further out. Take as many steps as you please.

Now we are set to rip! The kick up leg is behind, that same side arm is reaching slightly across the body. Why? This set gives us more traveling distances for those limbs to create momentum. That first leg to swing up has a little more distance to create momentum, and the arm being across the body, has a little more distance to do the same.

TIMING! NOW! These are the three things you want to do simultaneously:

1) Kick up that back leg in front of you.

2) Dive and reach back behind you.

3) Jump off and straighten the base leg.

When you do this trick, experiment with the angle your kick up leg foot is pointing and where exactly you bring the leg up. You can create a different look depending on whether you bring that kick up leg out in front or more across in the opposite direction. Your kick up leg's foot can vary the look of the trick by pointing out externally (consequently, your kick up leg externally rotated outward as well), straight out, or internally rotated. Just play around with the kick up so you understand how your body reacts.

Aside from the angle your kick up foot is pointing, you can modify this trick by experimenting with the speed of it. If you do less of a jump and more of a gentle dive backward, it may result in a more slow twisted look. EXPERIMENT!

Now our hands are almost planted and our body is going to untangle.

Keep the foot you jumped off of straight and as it flies over try to bring it back in front of your body. Go ahead and straighten the leg you kicked up to initiate the movement as well.

Whoa, why did I capture a still so similar to the previous one? What a waste! Well actually I guess I can point out how much it's looking like a normal cartwheel at the moment. Notice? And also, it might be worth the effort to get your knees straightened out during this trick. I find it usually provides for a nicer look.

Ok as I said, try to bring that base foot (the foot you jumped off and the same foot you are landing on), back around and in front of your body. You can also create a neat little aesthetic by whipping the kick up leg into a hook kick here if you wish.

Ground zero. Foot comes in contact with ground, other leg comes over pulling you back up into a standing position.

OH MY GOD A HURRICANE!

Stop. Combo maybe? There is a red swiss ball in the background. Do you do abdominal crunches on a swiss ball in an effort to build yourself a six pack? Are you a fucking tool? At least it's not as bad as Bosu balls, those things have plagued my gym starting this past summer and I cry. I cry myself to sleep at night...

Overview:

What, no key points or specific problem advice? I'm not going to list a bunch of littler tips or take a whole slew of specific case scenarios here, sorry. I think simply put; Think about the move the way I described at the beginning of this tutorial. Make sure you can at least do a cartwheel, get used to doing one with some jump and force. Ensure you warm up your core and wrists pretty good. Trust me with the wrists thing, just get them ready or you'll feel some major sting! Don't bother trying to warm up your core doing crunches on a swiss or Bosu ball please! Just get ready by twisting side to side. Then simply start in with the method I described. I feel the most important key in practice is to always focus on putting some force into it! If you pussy this move it's not gonna work. Don't bother trying to practice this trick gently or slowly; You'll find out yourself if you wuss the setup that the move can become slightly painful. Just gut wrench it out hard!

My experiences:

I still remember how I learned this move. Logan's was the first masterswipe I modeled. Well, I thought it was really cool but it confused the hell out of me. I didn't understand it and after trying a few with the monkey-see-monkey-do learning method I wasn't so successful. Luckily, Logan had me believe it was incredibly easy and that there was no reason I shouldn't be able to do it. Actually he didn't say it that kindly, he more or less expressed the opinion that I sucked if I couldn't do the move easily after a few attempts. Anyway, I went back out after my brainwashing and soon (a day or two maybe) I had the move down pretty damn good! I just kept practicing, watching, and believing it was easy (which it totally is!) Go get your masterswipe this afternoon! I order it!

540 crescent tutorial

Entry data:

Alternate names: 540 wheel, 540 hook, Cheat 720 (wheel, hook, or crescent)Class: KickDescription: A five hundred and forty degree spin with an outside kick.

Variations:

Prerequisites: 360 crescent or hook and a 720 jump spin.Equivalent variations: Wheel/hook and crescent differ in the angle the kick finishes when coming across. The crescent is a circular arch and the hook or wheel take a horizontal slicing path.Advanced variations: Executing the trick and landing on the kicking leg, cheat 900 kick, 540 feilong crescent/hook/wheel.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The 540 crescent exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

Why cheated?

This kick is similar to a 720 hook or crescent, but the take off is cheated. How is it cheated you ask? Well, take a look at any normal 720 kick and you'll notice that the technique utilizes a double foot takeoff. In the 540 crescent, one leg jumps and the other pumps around. It might sound odd that taking off on only one leg would be cheating, but look at the move and maybe it'll be more clear. This move can become ridiculously effortless overtime and is absolutely wonderful when included in kicking combinations. As my turkey friend states, it's a soul trick. The take off for this move is very similar to a 540 take off. I feel that having the 540 before working on this move helped me greatly in getting it down good.

Building up to this move

I never found much trouble building up to this move, I just found it required some small fragmented pieces and a little playing around. In an ideal scenario, I would have the 540 kick, a 360 crescent, and a 720 spin; Moreover, I would put a little practice into the whole 720 with both feet taking off. Play around with it until a kick starts coming out, then make that kick fly out!

Negative.

So let us begin. Just like the 540 tornado kick we are going to step through keeping our eyes on our target.

I like to bring my leg up slightly higher than most but it's a simple matter of preference. Keeping your arms high is important for the spinning momentum required by the technique, I find that extending them early helps me rip through in the trick for a better result.

If you view my 540 tutorial and compare it to this one, you'll find the take off is extremely similar. Here we are digging down and will soon perform a slight punch takeoff with our base leg.

My right arm in this slide is reaching from the top and will rip down low and back up. *Yawn* I'm tired of referencing the 540 kick takeoff, but one last note: Look at the direction my feet are pointing at takeoff.

Okay I have destroyed the undead scourge's alter of darkness, they can no longer revive their hero so I can attack on a full frontal assault without worry of being crushed by their high level death knight. Ummmmm... yeah.. This is self explanatory. Still ripping my arms through and pushing off with the base leg while pulling your first leg around (which is inevitably going to kick). Use your shoulders/arms/and visionary focus in unison to LAUNCH YOU UP!

Okay this is the cool part of the move. Swing that shit UP! Arms UP - Knee UP - body straight UP. Throw that shit up there and stall! STALL!

The first spin in a 540 crescent really feels like a loop. What you want to do is get that kicking leg going across all the way through, you want to reach over with your shoulders and get the hands UP like a 540 kick, pause, then bring them through into said loop and spin. Why stall? Because you get UP then you immediately throw that shit one more turn. This all happens VERY quickly. The transition between the stall and the continuation of the spin all the way through happens with such speed and subtleness, some might argue it doesn't exist, but it does! Look at the previous slide!

This is beginning to look strange isn't it. Why am I still looking at my target? It works the same way the legs work on the double leg. They stall to the point where they MUST catch back up and fling through, in this move - I'm looking towards the front and the body continues getting around, then all of a sudden WHIP the head and shoulders throw a violent turn, you can imagine throwing an elbow strike, but the last turn is just a sharp jab.

Pump! Now we are edging that final torque and looping inside.

The kick starts here! I swear, the last spin isn't much of a spin, it's just a brutally sharp elbow over.

Get your eyes back on the target and bring that kick around.

This kick is just about done.

*KICK*

Follow the kick through and keep your eyes on your target. The feel of your foot going across someone's face isn't near as good as the feeling you get while watching them get kicked by your foot. BLooooOooD!

Hands up? Hahaha!

That's it - A basic recommendation : This move can be done many different ways. The best way to get this kick coming out is to try it a bazigillionjillion different ways to see which way works best. Experiment with the pump, your torso alignment, hip motion, arm movement, take-off, and .. AND ... EVERYTHING AND ANYTHING YOU WANT! Do this your own way, this is just the way I do it. Go out and discover your very own spinny wiener kick!

When looking at mine:

This is specific to my particular 540 crescent, but when viewing the video - find the stall. Watch how my body gets up, stalls, then just sharply turns around and kicks again. You'll find I face the front throughout most of the move. Here are some other things to analyze:

The placement of the feet at takeoff.

The pump, watch each leg one at a time and get an idea.

The stall, as mentioned above.

Watch where the kick comes from.

Keep in mind:

Use the powers of your 540 takeoff experience.

Keep your body upright or you'll stumble off somewhere else.

Pump your legs, when analyzing videos watch each leg individually for further understanding of the pumping motion.

Throw that shit up and STALL - then ELBOW OVER and KICK!

Keep an eye on ALL the other gold mines to prevent your opponent from mining them. No gold, no army...

Kick all the way through, point your kicking foot during the kick.

Specific Problem Advice:

Can't spin right? Basically just get comfortable with the takeoff and try to PUMP your legs like all the cool people do.

Fall backwards after your kick? Taegashi lost his and had this problem... That's why he's gay. You need to bring your knee across and stall. Experiment with the takeoff.

Can't get the kick out? PUMP, and keep trying my friend... You probably aren't setting up right. The whole move is nothing but a takeoff that flings your leg out naturally.

My experiences:

I got this move when I was just screwing around, much like I got most of my other tricks. I remember at one point I couldn't do this move at all. A few months down the road I had started dabbling in it and found it wasn't really that hard at all. After I learned to control my pumping a bit more the next step to improving the kick was getting more height and getting the kick ALL the way across, as mine was getting cut short. So, after more practice, it became easier and better. I contribute the ease of learning this move to my solid 540 experience and the fact syrup is absent from my diet. Both kicks benefit one another so learn them both if you want to be cool.

X-out tutorial

Entry data:

Class: Flip kickAlternate names: NOOOOOO!Description: A backflip executed with a flaring split kick at the peak of the flip.

Variations:

Prerequisites: BackflipEquivalent variations: X-out flash (landing on one leg), can be performed in a tumbling sequence.Advanced variations: X-out full, Gainer X-out

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

Why a tutorial for this move?

This move is incredibly easy once you have a backflip, there really shouldn't be a need for a tutorial but... I decided to waste my time writing it to boost my content quantity. Remember, it's not Quality over Quantity, it's Quality AND Quantity. Haha! I rule.

Well here is how this move works: You backflip, and instead of tucking you kick your legs out instead. End of tutorial. No really! That's it! Well, anyway, here are the details...

Prepare like a backflip.

Dig like a backflip.

Alright, let's go back up!

Here is our first change, notice how my wrists are crossing. WE ARE NOT TUCKING. Yes, so we must improvise. This is what's going to happen - we cross the wrists and open out far. Why? Queue interrupting paragraph -

If we tuck, it destroys the look of the x-out. If we simply jump up and pseudo tuck like in a flashkick with our hands by our sides, they'll get in the way of the kick. What gives? To give this move a better look, we jump with our wrists crossed as a set for their explosive opening. The arms opening and the legs kicking out together provide for a great look. Can't we just leave them crossed inside between the legs? Yeah, if you like the look of fidgeting with your crouch in mid air. Trust me, don't leave them inside. Cross and pull out!

While jumping, turn the knees outward.

Some people spread the kick out early and just whip them through from the start. Some jump up and stall the kick until the peak of the move. The whip works better if you arch your back with an open chest, the stall works better if you emphasize jumping up to your maximum height before rolling the flip over. Most people do a mixture to some degree of both.

What a wonderful view!

Well, open the arms out and aggressively kick your legs out as hard as you can!

You have choices here at this point. How do you want to land? Well, you can kick one leg down and leave the other trailing (X-out flash). You can retract them both after the kick. You can land crouched or in some ninja esque stance. You can also be lazy like me, and just leave it alone and drop.

Just land!

*Stick*

Well, that's all there was to it. Not complicated at all was it?

How an x-out feels:

Personally, I always thought the x-out was a let down. You'd expect a stretch feeling, or a split kicking feeling flippish type trick; You don't get what you would expect. Here's something I've grown to accept: The X-out doesn't satisfy those expectations. It's not meaty, it never feels like how it looks. A successful x-out feels like you just locked your legs out. There is no stretch feeling, the spread doesn't feel anything as it looks.

Keep in mind:

Cross wrists at takeoff, then drive them out right before the kick.

Jump up with the knees pointing outward.

The kick is really simple, just extend your legs out as much as possible during some part of the trick. Most people believe the stalled x-out is the most aesthetically pleasing.

My experiences:

I really don't have much to say. I began trying this move almost as soon as I learned my backflip. Well, the first week I got my backflip my abdominals were so sore I couldn't sit or take a shit - but after that passed and I began to be more comfortable with the move, I went ahead and started tossing x-outs and flashes. Since my backflip at the time had MAAAAJOR back archage, I was utilizing a whip-from-the-beginning x-out. Later, as my backflip began going more UP and less BACK, I began stalling it some more. Soooo.. yes. There were no learning difficulties with this trick for me.

Axe2aerial tutorial

Entry data:

Class: AerialAlternate names: Nah...Description: An aerial executed from a front lifting axe kick.

Variations:

Prerequisites: A straight line aerial or an aerial from a swift, forward takeoff.Equivalent variations: Apart from the axe2webster, you can change the axekick into a different kick such as the following: Side kick, front kick, round kick, or crescent (outside or inside). Also, you can perform various grabs mid technique.Advanced variations: More difficult swings, like a tornado kick swing through, a cheated 900 kick swing through, or a 360 crescent swing through as examples. Standard advanced variations include: Axe2brandy/aerialtwist/suicideswipe/etc which can all also have their initial kick manipulated.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Axe 2 aerial exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

Okay, first off, it's always going to be easier with an initial step up. So keep good posture and keep your vision focused forward.

Step forward and leave some slack for the leg to pick back up.

Okay, all of a sudden we're here! Now the initial lift of the leg is important. As you get better at the move you'll want to kick higher and maybe a bit faster / but while learning this move make sure you lift the leg up gently and controlled. The reasoning behind this is simple - If you throw all your force up and uncontrolled then you won't have as much force when the kick comes back down. We want to have more force coming down than going up.

Arms, you can keep them up or to the sides. Just do what's comfortable for you. You might want to try only lifting the leg up a little bit and doing sort of a hop aerial type thingy / and slowly turn it into something more destructive, hehe...

Okay, pull the leg STRAIGHT BACK BEHIND YOU! You should have naturally turned the torso over like in an aerial, so it's not something that should necessarily be on your mind (It's automatic). Bring the leg directly behind you (Not angled) and try to keep your body upright as long as possible. Obviously it doesn't seem like that's a concern when viewing these images, but it's useful when directing your energy forward. Which is what we'll cover in the next slide.

FORWARD! FORWARD! FORWARD! (Good enough?)

I guess it wasn't enough explanation after all. You want to reach forward on this move. This is accomplished in two ways. One, keep your body upright as long as possible while bringing back the kick. If you consciously dip down you'll just dig a hole into the ground with your skull. Two, bringing the leg directly behind you, pushing off forward with the base foot, and reaching out forward with your arms. This move, like any other trick, is a small combination of little 'things' that equal an entirely awesome (Well, I think this move is awesome at least) technique.

Now, usually everything is processed in our little brains before this so this is just the aftermath of our preparation. Basically if you're having trouble shifting your hips over correctly you probably didn't learn the aerial well enough. You can aerial you say? Good, then you should learn it moving forward instead of standing.

Lalala... Oh yeah, muscle with your shoulders and arms a bit to get them pulling you through to the end. This isn't something you think about, it's just done naturally by the body (At least if you do everything before it correctly.)

DIG the heel into the ground.

This move can even be done on concrete littered with shattered glass.

The end.

As usual, go to hell.

Keep in mind:

This move is a combination of several small things.

Keep your body upright as long as possible and your vision focused forward.

Put more effort when the leg is coming back down rather than when it is going up.

Let the swinging motion of the leg push you forward (This is accomplished well when your posture is upright as the leg is kicking behind you).

Reach forward. FORWARD!

Push off with base foot to help you go forward.

Specific Problem Advice:

If you keep drilling into the ground, try reaching forward and keeping your body high. Seriously, this is the number one problem.

Feel awkward and can't seem to turn your torso towards the front? Better perfect your forward moving aerial. Side aerial just won't cut it.

Keep slamming your hands down? Just don't put them down at all you idiot. You'll crash the first time but if you keep repetitively slamming them down you'll set it as a pretty firm habit.

My experiences:

Actually, I had a good deal of trouble learning this fucker. It's totally easy now but I wasted a lot of time on it in the beginning before I got some solid advice. Logan helped me a lot on this move. He told me all about the reaching forward stuff and keeping your back straight etc. I love the guy, thanks a lot Logan! Anyway, after I started utilizing his advice I finally landed it. It took me awhile to get the move consistent but I did. My final advice is this: Don't get frustrated with it and don't waste your time. It's better to set good habits early with more concentrated attempts than to set bad habits with work of lesser quality. Don't get in the habit of putting your hands down and keep the things in mind I mentioned earlier.

Reverse aerial tutorial

Entry data:

Alternate names: AeriolaClass: AerialDescription: 1) An aerial executed from a swift, back stepping takeoff. 2) An aerial executed out of the common butterfly twist step back that precedes the dip.

Variations:

Prerequisites: Aerial. Also, an Axe2aerial is helpful.Equivalent variations: Various grabsAdvanced variations: Reverse aerial switch/twist/brandy, and a reverse suicide swipe.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Reverse aerial exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

An aerial, that's backwards!

Today I will be discussing a wonderful technique. It is an aerial with a backwards takeoff (swing through): Reverse aerial, many call it the Aeriola - whatever floats your boat. I strongly suggest you have an axe2aerial before expecting success with this move. If you can do an axe2aerial this move will come easy to you, if not then things could get a little rough. Why do I make this suggestion? Because both involve the same basic mechanics and moving backwards is a little more to bite than simply doing an aerial off one leg with a swing through kick. Is this move hard? No, it's stupid easy: If you can already do an axe2aerial that is.

Get prepared for the move. One thing that I dislike about this move, is practicing it in crowded places. It is one thing to choose a path of takeoff that's set in front of you, it's another when you are going blindly backwards. If you are in a gym with people who have no idea what you're setting up for, it could get dangerous. I've almost killed a couple people on occasion when tossing this move without checking over my shoulder first. Keep this in mind, or you'll get your ass burned.

Now, before you go dance yourself to death trying to figure out the footwork I'll cut the work for you. If you aerial going down on your LEFT side then stand with your left foot in front. If you aerial going down on your RIGHT side then stand with your right foot in front. Additional steps are unnecessary. I've seen people do three and even four steps to setup for this trick and it doesn't help - it's just nervous looking. What will happen if you aerial on your LEFT side is the left foot (The trailing leg in the technique) will pull back and the right foot (The initial leg) will leave some slack, trail a bit: Then when the left foot touches the ground a swing through with the right will pull you into the aerial. So to sum this foreshadowing up: ONE STEP BACK - SWING INTO AERIAL

Keep your back up as you step back. Get your arms and shoulders up.

Notice the step, the first leg goes backwards and the one that is going to swing through leaves some distance between the first foot. Hope you're not confused, if you are confused reread what I wrote you dumb ass. The purpose of this is simple: The more distance your swing through leg trails between the other the more distance it has to gain momentum and swing you through for a successful landing. Too much is unnecessary, but some is needed. As you step back, dig down a bit and keep your shoulders up high. Like the normal aerial, you need to dig to get a good pushoff, but even more so here.

Reach out forward! You will not die if you reach forward. You'll probably be dipping straight down and catching underneath your legs if you avoid reaching forward - this is not easily handled. Get your body reaching forward. I think I've said enough.

With the momentum we gained by distancing the feet on the backwards takeoff you will be able to swing the first leg through with a good deal of force. Next - the leg on the ground in this picture has to push off. Think of it like pushing off a block in a track meet. Even if you've never done that before, you can imagine. Push yourself back forward. This does a lot of good! Shoulders? Back track a couple slides and you'll understand why we want them to rise. Spread your wings!

The setup is the main concern for us experienced axe2aerial veterans eh? The rest is cake. The arms and shoulders motions are the same as an axe2aerial. PUSH WITH THAT BASE FOOT! Bring that swing through leg directly behind.

Don't look - Don't stray - Don't talk it over - No time - No way - Listen to me I'm cold sober - You're just out there taunting cobras!

History lesson: Take a look at how the upper body turned over. This is important in the aerial, no matter how subtle or obvious, the upper body must turn over to set the path for the legs to fly through. Back track a few slides and examine the upper body only / you'll see what I mean.

There it is captain - land! LAND HO!

Nicely done Juji you sack of shit.

While we're here, I might as well sum up the technique quickly: Gentle back step - distance legs in takeoff - keep upper body up high and reach forward when you swing the first leg through (Swing through fast and hard - swing the leg straight back behind you)- push off very hard with the base foot - follow through - land.

Keep in mind:

Distance your legs on the initial back step - this helps the swing through leg have more distance to travel for momentum.

Keep shoulders up during the move, to make the turnover of the upper body during the skill very snappy

Try to keep your body up as long as possible until it's force to tilt under. If you prematurely dip, it'll be easier to lose control. Keep that body up as long as possible.

Reach out forward. Even though we step backward at takeoff, we want to turn this back into a forward technique. We do not travel backward as we aerial, we travel backward THEN aerial back forward.

Base foot pushes forward, like jumping out of the blocks in a track sprint. PUSH FORWARD - REACH FORWARD. Counter that backward force.

Hey baby, welcome to my crystal palace.

Specific Problem Advice:

If you cannot do this move, learn an axe2aerial first.

If you cannot do an axe2aerial, learn that first.

If you can do an axe2aerial and cannot do this move, then refer to the previously given advice or work on your axe2aerial. It's really not a difficult move if you have an axe2aerial and take my advice.

Have I mentioned how easy this move is after learning an axe2aerial?

My experiences:

I first landed this move May 2002. I didn't get it consistent however for another few months. My main problem was controlling the backward momentum. It was just too much for me to handle. I couldn't quite get my leg anywhere around and I just kept slamming into the ground. Yet, just as for this move as the axe2aerial I received some very good advice. Logan pulled through for me and told me to do the same thing on this move as an axe2aerial. Sure enough it worked like a charm. What was the advice? Push forward, reach forward, travel forward, and keep your body high. I really don't think you'll have a problem with this if you heed the advice I've given throughout this tutorial and have a solid axe2aerial. Have fun, this move is killer cool.

Aerial switch tutorial

Entry data:

Class: AerialAlternate names: Sometimes called a sideswipe.Description: An aerial that lands on the second leg instead of the leading leg.

Variations:

Prerequisites: Aerial and brandyEquivalent variations: Negative, none.Advanced variations: Altered setups: Possibly a reverse take off or a swing through kicking take off.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

Demon switch

This move is fucking BRILLIANT! It adds a whole level of diversity to aerial swing through combos. In fact, I think it makes the aerial swing through combos. Sure, you can axe2aerial all over the place, but the switch doubles the possibilities! This has been a personal favorite since I learned it, this move rocks!

Aerial to Aerial switch

Actually, I feel the transition is better from a brandy. It's better to go from brandy to aerial switch because these two moves are more similar than an aerial and an aerial switch. To set it clear, here are the execution differences between the aerial and the aerial switch:

In an aerial, the torso can face the front at the very end of the move and still work. In an aerial switch, the torso must face the front from a very early point. That torso MUST open up towards the front very soon.

In an aerial, the initial lifting leg lands. In an aerial switch, the initial lifting leg flies up and rotates with the early torso opening; Then the jumping leg jumps and quickly kicks through underneath you.

That's really all there is to it! Just open the body up sooner and farther, and get that base jumping foot to finish through. Bah... Let's stay consistent and go through the slides.

Prepare yourself!

I will be doing this on my left side, but as you may already know, when your aerial progresses you are actually not settling on a sideways takeoff.

Get your arms up and take a deep breath, expanding your ribcage.

Well, here's the first step. The left arm will elbow up behind me, just like it does on an aerial. My other arm is going to reach out, turn me, and then join my lead arm in 'elbowing' up to keep my body suspended above earth.

So at this point, what's the different between this move and an aerial. Not much, except I'm putting in a lot more force. The transition to what looks like an aerial and what ends up being an aerial switch is very, very, very, very brief. In fact, I might go so far as to say the style I do this move is almost exactly like the straight aerial except I just turn farther and sooner, and land on the switch leg.

Things are looking good. They are looking familiar.

SAY WHAT?! Here we go, the difference. One more step...

AH HA! Bingo. The aerial doesn't normally evolve like this. The arm that was slung across went WAY over and then even pulled up. Think of it like someone poking you in the center of your back. You squeeze the shoulder blades and lats together, the arms open up and squeeze like this. This makes it pretty easy to get the switch leg through.

Freeze the high leg and bring up that switch leg, but don't just bring it up, jump off of it and lift it STRAIGHT BACK BEHIND YOU! Just as the lead leg lifts straight back, the switch leg does the same. While you jump and open up the torso that leg must JUMP and lift UP!

Very, very nice. Let's switch gears.

Switching gears.

Here is a frontal view. This is the dip prior to the jump.

Jump and get that swing arm over and up.

Continue.

The slant is normal, it fixes itself.

Kick through, no problem.

Switching gears again.

Now the arms squeeze towards the front and the kicking leg continues it's path.

Keeping the first lifting leg behind you, continue pulling the kicking leg through.

Get it underneath you.

Consciously split the legs at the end. The split gives the other leg more path to swing through for another move, and it looks nicer.

*Swinging*

*Through*

My god, I made way too many slides for this tutorial.

Things to look for:

When watching this move, look at these things INDIVIDUALLY - then piece them together.

Watch the neck. Watch where it turns to look.

Watch the shoulders.

Watch the upper body, this is a BIGGIE! Watch how it turns to face the front very quickly.

Watch both arms individually.

Watch each leg individually, especially the switching kick leg.

Finally, catch the tempo and pace of the trick. It's an EXPLOSION!

Summary:

So, this is very simple. With a setup like a straight aerial, we use a quicker turn over and a switch. Don't even bother with this trick if you can't do an aerial towards the front. If you are still working out the kinks in your b-kickish aerial, I doubt you'll have much of a chance of throwing this properly. This is totally easy, a natural progression of your aerial. In fact, having an axe2aerial or reverse aerial can help in addition to the aerial or brandy. All these moves are good for the others. Just continue to practice and evolve your aerial, this will come easily.

My experience:

Actually, when I began learning this move, it was hurting the ever-lovin-crap out of my landing foot. The switch leg wasn't coming all the way underneath me, it was coming short a tad and it was seriously hurting the talus of the foot. A lot of people complain of this problem actually. Well anyway, after giving it up for a bit my brandy began improving. When this happened my aerial switch began working out for the better. I was using a running takeoff at this time, I couldn't do it standing. Well, fast-forward March 2004 and one day I just began throwing standing ones. A week later I had it so well, I threw it with a swing gainer! These are in the Mablung sampler by the way. Now it's become one of my staple tricks.

Hypertwist tutorial

Entry data:

Class: TwistAlternate names: NopeDescription: A 360 butterfly twist executed and landed on the second leg (first lifting leg of butterfly twist).

Variations:

Prerequisites: Butterfly twistEquivalent variations: HyperswipeAdvanced variations: Hyper hook, 720 butterfly twist

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

Hype up your butterfly twist!

We're going to start this tutorial with the small list of changes that need to be applied in order to successfully change your butterfly twist into a hyper twist. Most of these changes are evolutionary, not revolutionary: So even if you don't kick your leg out at the end for the landing, most of these tips will improve your butterfly twist itself! Excited? I sure am, let's pee all over the fresh toast!

A fine tuned takeoff

It can work the same as a butterfly twist, but more aggression will be needed during the application of force during the jump to complete the rotation.

More aggressive lift

The lifting leg has to be lifted harder than ever before. It's not a simple matter of pulling it up with more force either, it's a matter of pulling it with more force AND continuing to pull it throughout the entire move. Say for instance, in a butterfly twist you could get away by simply lifting that leg up with a quick - sharp force; Then getting lazy, turning over, and placing the outside leg down. That's all it took. NO! Not in a hypertwist. You want to apply that same quick and sharp force, but you want to pull it and maintain it's tension throughout the motion. Just pull it as if you'll never stop. Aggressive and unrelenting!

A more committed spin.

The upper body must drive farther through. It is entirely possible for the butterfly twist to drive the same as a hypertwist - what usually results is a violent, and usually pretty flail of the trailing leg. The arms open the same time the kick comes out, but making that point can be a problem for most novice b-twisters who are accustomed to prematurely unwrapping and lazing standard butterfly twists. So is there a trick to overcoming this? I got one... hehe... Go try a 720 butterfly twist!

WTF?! I can't even hypertwist why try a double twist?!

Because, for one thing, it's fun as hell when you're at the stage of coming nowhere close to landing it. Just spinning as much as you can will teach you A WHOOOOOLE LOT about committing to the spin. Commitment is key in a hypertwist, and even more so in actually landing a double twist. So, just trying to spin as much as possible will teach you spin commitment. In fact, when most people are ready to give this a shot, they overshoot the hypertwist and land on their side with two spins. If you can make it this far, what's stopping you from hypertwisting? All you had to do was shoot the leg out before you started on the second spin.

So are you ready? Just need to put more aggression into the jump, throw a stronger and longer lift, and stay committed to the spin. Let's go!

Here it is. The hypertwist! Okay, whatever takeoff you used in your butterfly twist - we'll use the same.

Get your momentum going.

I.. really have nothing to describe.

Whatever, kick or stomp your leg out just like in the butterfly twist.

Like so...

Dip. Just recapping the purpose of the dip: It has a twofold purpose. You crouch, because in order to do any jump you must crouch; It is part of the dip. And you go down so you can sweep through, back through to the other side, and back up the same time your leg lifts so you get horizontal.

I find entering any butterfly twist with open or extended arms absolutely essential. A lot of people have trouble with the spin when they prematurely bring their arms in tight. Entering the move with open arms and swinging them INTO a wrap, rather than just wrapping and expecting a twist, works much better.

So, break through to the other side - enter with open arms that force like crazy, and as I mentioned before the slides began: Lift that lead leg up HAAAARD - and jump UP!

Okay, look over your shoulder and wrap those arms around. Queue silly paragraphs that usually interrupt tutorials:

Your original lifting leg is bent? Is it supposed to be bent? By lifting it up as hard as we could, and knowing that the end result will be the opposite leg shooting out, yes it should work just fine. The reason that lifting leg doesn't come up bent during something like a double twist, is because a double twist initiates with the sole intent of getting all the way around for two spins. Thus, after stalling the jump it has to go further. A hypertwist on the other hand, throws the second leg out - it won't throw out right if it's already straight. Need an example? Can you do a side kick if your leg is already straight? No, it must chamber. If you want to do more than simply land on that leg, if you want to kick it out, you should chamber it.

Now, somehow we've gotten here. We just got done talking about chambering the hypertwist leg. Did you know why I was bugging you about lifting that lead leg with a continual force at the start of the tutorial? Well, by lifting it continually instead of abruptly, it helped get the leg far enough through and chambered for the end result.

KICK that leg down and open up!

Like so...

That's it.

Check it out, I'm trying to be all cool and stuff by putting this useless slide at the end.

Specific problem advice:

Ummm... Juji, why did you pee all over my toast? Next question please!

Dayyyuum! I can over rotate and everything, I tried that double twist thing, but I still can't hypertwist. What gives? Well, I can't make a good call unless I knew how far you twisted through when you tried the litmus hypertwist test by throwing the double twist. Did you over shoot and make it starting the second spin? If so, there is absolutely NO reason why you shouldn't be able to hypertwist. Did you not make it to the second spin? Well, your spin abilities suck. Go practice your butterfly twist some more.

I can't make it a snappy kick. I want to, but it just ends up jamming out at the end. How do I throw the kick? Hey! At least you landed it! Just keep practicing and try out the chamber. Good luck!

I land feet together, I can't land on one alone. Help! Feet together doesn't mean anything. It's possible to land feet together with little spin commitment, so give up on that and put more commitment into the spin - land on the other leg by itself!

Hypertwist vs. Hyperswipe

What? Hahaha! No they are friends! They would not fight each other. Anyway, a lot of purist believe the hyperswipe is a hyper aerial twist landing on the opposite leg. It's not necessarily so: In fact, it's more like a hypertwist that inverts into a swipe at the end. You can go read the hyperswipe tutorial for more information on how the move works, but I suppose you can take my word if you want; In my own experience, being as a person who can do both moves, a hyperswipe feels a whole lot like a hypertwist. By changing the takeoff to resemble more of an aerial setup and lifting the first leg directly behind while simultaneously throwing the arms in front and back for the wrap, the hypertwist transforms into the hyperswipe.

WORD OF CAUTION: While the hypertwist can help the hyperswipe, it can also harm it. It doesn't work the other way around, a hyperswipe can never interfere with the hypertwist, but since the moves are so similar and a hyperswipe is more anal about proper inversion, you might want to avoid practicing both moves during the same session. It might not give you problems, but don't say I didn't warn you. Ideally, I like to work hard with both moves - but not during the same session.

My experiences:

Well, I found this move insanely easy for me. The reason I have been preaching to try the double twist, is because that is exactly how I got this move. The day I landed this move I was trying to simply spin as much as I could - just double twist crashing for fun out in the field. Well, after awhile I thought Damn, maybe I should try a hypertwist instead of landing on my ass over and over again. So I did, and the first one I tried I landed. It was no big deal at all.

Hyperswipe tutorial

Entry data:

Class: TwistAlternate names: There are no more sandwiches... And no alternate names.Description:1) A b-twist that inverts into a sideswipe. 2) An aerial twist switch kick. It ends up looking like an inverted hypertwist without a big dip take off common in the butterfly series of twists. THERE MUST BE A KICK AT THE END.

Variations:

Prerequisites: Aerial twist and/or hyper twistEquivalent variations: NoneAdvanced variations: Hyperswipe with a reverse takeoff or with a swing or kick initiation.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Hyperswipe exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

A hyperswipe is...

EASE: Hyperswipe, the most over rated trick ever. So damn easy, I'm surprised everybody isn't already doing it (soon they will). Don't be intimidated by this trick, too many people make it out to be an elite trick; It definitely is NOT!

A hyperswipe is...

FAMILIAR: It is not on a level of it's own, the hyperswipe has family members! It's related to an aerial and an aerial twist, it's related to the hypertwist and b-twist: It's not completely a foreign movement that has no prerequisitory relationships or history. In fact, I got this move on my first attempt. Ever! I had decided to myself:

Umm... I can hypertwist. Why don't I just change the takeoff a little bit and try to make the kick a bit more obvious.

So I did, I tried it, and the hyperswipes in Mablung in my backyard were a result of this simple decision. THIS IS SO EASY!

A hyperswipe is...

YOURS: The hyperswipe is yours if you can throw a decent hypertwist.

What about the aerial twist? Isn't that important?

I don't believe so. In fact, I had not thrown an aerial twist in... an entire year when I did my first hyperswipe. I'm serious. Sure, the aerial twist takes off forward and everything just like the hyperswipe - but the hyperswipe shares more in common with the hypertwist overall. We'll explain, here come the slides!

LEEEEET THE POUNDING THUNDER - MAKE THEM STOP AND WONDER - WITH THE ESSENCE OF THIS RETRO LULLABY

GIANT INDUSTRIAL FAN! Run forward.

Leap into the takeoff, get your arms ready to gyrate you through and obliviate the technique.

Tempo! Before reading on I have to mention what this trick is all about. It's about tempo, 100% tempo (timing) whatever! It's a well known fact that watching tricks executed in their full speed repeatedly is more beneficial than watching them in slow motion repeatedly. You must pick out pieces that make the technique in slow mo, but then you must be able to distinguish them in full motion. This move is hugely about timing, tempo, pace, whatever! My best recommendation is to watch this trick in it's full motion and remember the 'pace' or 'feel' that it gives you when executed by someone you are modeling. It seems to be a huge factor in hyperswipe success. I've lost this trick a couple times when I took off seasons (Some call them trick fasts) where CNS recovery was needed. I noticed landing wasn't savage and often times low. To remedy these losses, I would watch good executions I had previously done, and I would try to hold onto the pace in those executions. Next practice, I would gut wrench it out and try to feel my way through it in the quick and powered pace that mimics my good executions. Guess what, it worked. Just had to speed it up and grit it.

Back to the tutorial: I will be twisting around my left axis. Stick that punch foot in front and dip down. I'm sick and tired of people not jumping in their tricks. Look, you have to jump, and a jump requires some sort of dig. So set this initial dig as your JUMP ENFORCER!

Feet touch down, and will takeoff one after the other. QUICKLY QUICKLY QUICKLY! In this technique the arms must be the aggressors. An aggressive swoop and strike must be initiated with the arms. My left arm will come in tight near the ribs and elbow back, much like an aerial. At the same time, my right arm will strike down hard in front and continue through.

You want to throw that lifting leg UP. You don't want to merely pull it behind you or towards your body, you want to initiate it so the lift chains all the way up to the lower back. It's like a giant squeeze. At the same time, as you continue this lift your arms come inside and your head turns around.

Continue...

Look how nicely this is turning out, but much controversy surrounds what counts as a hyperswipe. Many will pounce that it must be completely vertical the entire time, that the upper body in no way must align on the horizontal plane. I strongly disagree. The move works as a quick stepped hypertwist, with a modified takeoff, that merely rotates a slight angle ending with the upper body upside down in the swipe kicking position. Yes, the body must get upside down at the peak of the skill, and yes it must have kick.

This is what makes a hyperswipe a hyperswipe. At the very end you want to turn your shoulders so they face the front. Take a look at how my right shoulder in the previous slide in comparison to this one. Your body is upside down and the result is a violent downward kick at the end.

Bring it down.

It looks nicer if you can get the kick underneath you while the trailing leg is still high. Think about separating for a split look at the end.

Stand back up!

BEANS!

Things to try:

If you are an experienced trickster, then the best advice is simple little tips and hints to try. Here are some of those little things to try out!

Try it AS a hypertwist. We already touched this topic earlier, we'll touch it again. Try it AS a hypertwist. But, instead of a giant dip - launch forward. Lift it straight back behind you. STRAIGHT BACK BEHIND YOU: Like an aerial, except continue the lift like you do when hypertwisting for the kick. No wushu dip or stall times: Just run forward, dig down like you about to do a gigantic aerial - and lift that first leg straight back behind you. Use your arms like a hypertwist, throw them down in front and back to coil esque position. So, basically run into it like you are going to do a huge aerial, jump and lift with the kicking leg, and hyper twist that upper body through to swiping goodness.

PACE CHANGER. We already had a cute little discussion on tempo above, let's talk about how to apply it. Ummm... It's not really something you can describe though. So... just try to do it quickly. This is definitely not a slow trick - the ending is slow / but the first part of it happens and ends in a ridiculously short period of time. If you want to benefit the training of this trick, focus on taking off very quickly.

Not just a leg lift... it's more! Okay, it's not a face lift. Don't just think about lifting that leg up. Think about lifting the whole posterior chain a notch further. Feel the lift from the leg, up to the butt, into the lower back. Use the entire chain to throw that lift.

Yes, this move can travel forward a good deal. Use it to your advantage. It makes for great offense! I chased a helpless couple down a nature trail once. Naked. Well, then the guy was getting tired because I was in better shape than him (He knew it too, I have muscles in places you would never want to know!) / Anyway, I was catching up and he bent over to catch his breath. Big mistake. I threw a hyperswipe and the swipe took his head clean off. Did I mention I was naked? OH SHIT! I rule.

Let's try that again. Yes, this move can travel forward a good deal - but control it! Even though it moves forward, try to take it UP! That's where the best results come from. Doing standing hyperswipes are difficult, because inverting the move enough to make it a hyperswipe from a stand still requires .. a lot of not eating general mills cereal. Ever again in your life. Ever. So the forward momentum is really what helps the inversion - but that's like a freebie. You don't want to consciously jump FORWARD, you want to take it UP.

Specific problem advice:

I land low, like... The kick is hard to gut out. The swipe isn't really a swipe as much as a small landing Okay, more like a recap but whatever: Your pace and your jump. Speed up the takeoff and jump more UP. Use the entire posterior chain to lift, lift it UP - not towards your body.

I can't invert it? Shit. Hmmmm... Let me think about this in my mind.... Okay I got it! It's the same reason the move is difficult to do standing. Your lift sucks. Bad. The reason the forward momentum helps inversion is because it lets your lift HAPPEN. Think about it. When you run forward and lift, your leg can smoothly go up because your body is still going forward. If you do it standing, your body lacks the luxury of forward momentum, so your lift locks - jams - and you're left without inversion. If you are having trouble inverting

while using a forward takeoff, then lift farther up and longer. Just like a hypertwist - you lift UP hard and with continuous effort. Except you lift straight back behind you with the altered setup. Got it?

My experiences:

I got this move my first try. My first few hyperswipes are in the Mablung sampler, I was wearing green pants in my backyard. It really is a lot like a hypertwist. More like an aerial and a hypertwist hybrid. Good luck! Hope it's as easy for you as it is for me.

Crescent single leg tutorial

Entry data:

Class: DoublelegAlternate names: Single leg or abbreviated (CSL).Description: A doubleleg with the trailing leg tucked and the leading leg arching through the motion as a kick.

Variations:

Prerequisites: 360 crescent and a doubleleg helpsEquivalent variations: 540 singleleg, doublelegAdvanced variations: Crescent 540 single leg, crescent single leg gyro (CSLG), 540 single gyro, doubleleg gyro, double knife (540 single leg followed with a hook), Double crescent single leg (720 double initiated as a CSL)... Actually, this list can go on forever.

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The Crescent single leg exampler: A video overview of the move with a narrated walk-through.<< CLICK ICON TO DOWNLOAD

Who is Mr. CSL?

Today's lesson is a crescent single leg. Prerequisites include a doubleleg and a 360 crescent. Although this move is MUCH easier than a doubleleg, which is easy anyway, I do recommend having a doubleleg before learning it. The reasoning behind this is that learning this off the sole experience with 360 crescents most likely results in fugly single legs. Even worse, if you skipped the doubleleg while training this trick, you might have difficulty learning to lean back properly in the doubleleg after lazing through CSL's!

So you have the doubleleg and the 360 crescent?

THEN OMGZOZOROZOZOZ!!!!1111 THIS MOVE IS SOOOOO EASY! 69 69 69 69 69.

Oh shit! I'm lost! Where am I?

Okay, *whew* - I was worried there for a moment. Step through.

Lalalala....

Okay here we go. When you step into this move you've got to dig like you would on a double leg.

Dig -

Dig -

Okay, by this point you might have already looked through the next slides out of boredom and wondered Is there any difference between this and a doubleleg besides simply tucking one leg in? - If there wasn't I probably wouldn't be making a tutorial: But just for the record - I'm creating this tutorial just for the hell of it to jack up the quantity of tutorials available on tricks tutorials.com / Besides - why would you complain if I had more tutorials? Anyway -

The main difference between this and a doubleleg isn't simply the fact that one leg is tucked in and the other extended... Or is it? Umm.. The main difference is the pace of the move. A doubleleg requires a heavier mid-jump stall. In fact - in a doubleleg you jump / torque / and send your upper body through a very weighty motion that simply brings your legs into a 'catch up' situation - where the legs have to catch up to the upper body's desire to rip across. There are two legs going through in a doubleleg, which makes it more difficult. The doubleleg is like one big jump followed by the legs closing and catching across together. The crescent singleleg has the same setup, but instead of a heavy stalled catch up motion with the lower body, the first leg actually feels it's way across for a lighter stall. LIKE A KICK!

So instead of just stalling and letting the legs close the gap and catch up - you can get more height and complete the motion easier by tucking in the hind leg and closing the gap with an actual crescent kick style motion after you set up with the doubleleg take off. A kick in this fashion actually sets a quicker pace for the entire move. Since one leg is tucked and pushing against the other - it's easier to complete.

That's basically it. The rest of the move just flows across. Once you get the setup paced quickly with a high jump, light stall, and a slight pull with the kicking leg - the move just freaking flys through.

Yup -

Keep pulling through.

Untuck your other leg and bring both underneath you.

Land. Yes, you are supposed to land feet together. Why? Because it looks better, because it flows into other moves better, because landing on two legs is easier, and because I said so!

Stick.

YAY FOR KARATE BLOCK!

Keep in mind:

HAVE DOUBLELEG - THEN SINGLE LEG.

Draw yourself into the takeoff with a quicker paced dig.

Jump up, torque, and catch across with a an outside crescent after the light stall. KICK ACROSS.

Tuck your first leg early.

Specific Problem Advice:

I really don't think this is necessary. Have both the 360 crescent and doubleleg. If you have both, I could not imagine why you couldn't do this...

My experiences:

Easy. I had this move shortly after I got the doubleleg. At first it was just a bad doubleleg with one leg tucked. Then as I kept at it, I found the move had some slight differences besides simply tucking one leg in. Just experiment with it and you'll have it. It's SUPER EASY.

Flash kick tutorial

Entry data:

Class: Flip kickAlternate names: No.Description: A backflip executed and landed with a leading kick.

Variations:

Prerequisites: BackflipEquivalent variations: A flash kick in tumbling sequence.Advanced variations: Flash switch, flash twist (gyro), fulltwist flash (in tumbling sequence or standing), and the gainer flashes of all sorts!

Assisted learning:

Move preview: A single short clip or multiple short clips for observing the skill.<< CLICK ICON TO DOWNLOAD

The classic flip kick

I'm surprised this move isn't more common outside tricking circles. Okay... Maybe I'm not. I've spent some time around male and female cheerleaders, and some gymnasts too, you would expect most would take an interest in the skill, but nope. I guess it's mainly a tricking thing, all the more reason to learn it!

But anyway, the fact remains that any goober who thinks they're hot shit just cause they can toss a back flip should learn more interesting skills; Otherwise someone will show up one day and make em look real cheesy. The flash kick for one, is just natural evolution by expanding skill variation.

Misleading prerequisite

So, how exactly is a backflip a misleading prerequisite anyway? Well, it's because the flash kick is a practiced evolution of the backflip. Hmmm... This is difficult to describe. Let's see if this works:

If you are comfortable with a backflip, there is absolutely NO reason why you shouldn't be able to flashkick

No reason except for your own reluctance to try a few and land it. When I say comfortable, I mean a pseudo tucked backflip. You simply cannot physically grab for the tuck on the backflip. You have to be able to do it comfortably enough to simply jump up and prepare the tuck with the arms falling back - with no need to grab. This is what I describe as a comfortable backflip, it's the clarified prerequisite for the flash kick.

Flash of lightning / A flash of the blade!

One more discussion topic before we dig more into the walkthrough and tips. We're gonna talk about accuracy of technique, correct or incorrect. You've heard this, if not you will someday:

That's not right! You are NOT supposed to look back in any flip - EVER!

Ah... The prowess distinguished by anal technical proficiency. Motives characterized by egotistical elitism, which cripple the flow of creativity. Aye, anyway, you've heard it all before. Let's start over: We are talking about a flash kick, not a back tuck, what you've learned in gymnastics is great - but some things are best left in gymnastics at times. And anyway, a back tuck can still be cool with an open chest! A flash kick looks best with an open chest and arch - which goes against almost everything good in elite level tumbling. But we aren't turning into a ball and rolling - we are KICKING! So now you tell em to shove it - cause in a standing flash kick you can keep your head neutral or whip back like crazy; It doesn't matter. Whatever you like best, and whatever your goals are. If you are doing a board break, you might want to keep your eyes on target. If your goal is purely aesthetic arch, whip it! So keep an open mind and try it all.

Now let's begin. I am kicking with my right leg, and I should be in positive nitrogen balance.

Just like in a back tuck, we drop.

Dig for your jump. Just some recap points - DO NOT look at the ground, look ahead - Do not drop below a 90 degree angle with your thighs and knees - Arms back.

Going up! Swing it up!

UP! JUMP UP!

Alright, I have a little back arch. Whether you want to try keeping your eyes focused forward the whole time or whipping back like a madman is up to you; But push the hips outward regardless. A good spoken command to subconsciously aid in this motion is to tell yourself to squeeze your glutes! Imagine a coin in between your butt cheeks, you have to keep it there so what do you do? You flex your butt cheeks! Test it - Put your hands on your hips while you flex and you'll feel them push forward as you do it. Pushing them out like this makes the kick come out much easier. You don't just pull the leg up and kick - the hips come up and make a straight line with the upper leg. This makes the flash kick... a flash kick!

Here comes the bride - Here comes the bride - Here... No. Here we are - but this angle isn't necessarily the best to explain the little tip I'd like to explain for making the kick much easier to bring through. Let's switch gears!

Switching gears...

Oh yes! I'm almost naked!

I selected the absolute most... Pornographic frame I could. Enjoy. Oh wait... Yeah, look at the non kicking leg. Check out how it's bent to the outside. I've thought about this for awhile, thought about how this could possibly make the move easier. Sure, I was bending the non kicking leg on the outside long before I even became conscious I was doing it, but I questioned it when I became aware of it.

I believe the reason this little trick makes the skill easier lies in the fact that instead of the jump and actual kick pulling an extra limb through the motion - the leg skirts the outside and the the motion only pulls the circumference of the upper thigh. W-T-F?! What did you just say? Umm.. Basically, moving it to the outside like this just gets it out of the way and makes the motion easier to complete.

Okay, let's just recap for a second. Jump back, hips push out, get non kicking leg out of the way by bending it towards the outside while kicking. Yep.

Okay, you might be wondering how to kick. Ummm.. Basically, after jumping your legs are bent as they rise up. Kicking simply involves straightening the leg out and driving it up to your chest. Wow. Not a big deal.

PSEUDO TUCK! Check back several slides ago and you'll notice my arms have dropped back slightly. Continue bringing the kick through as this invisible tuck falls back. That'll get you through like a champ!

FUGLY! I feel the more you bend the non-kicking leg to the outside, the less spread you get between your legs of the kick. A trade off, you decide how much you like that way of flashing if you plan to give it a shot.

When pulling the kick through, pull it underneath, all the way. Don't just snap the kick and fall, snap it out and drive it all the way through and underneath you.

*BING*

Good, let's move on.

Keep in mind:

Pull hips forward and let this position initiate the flash, the kick should pop out naturally.

Try bending the non-kicking leg to the outside.

Guess what... INGREDIENTS!

Don't physically grab in the tuck, just pull the arms back towards your hips at the apex of the move. Haha! I used the word apex. Do I get a prize?

Drive the kick ALL the way through and underneath you.

I don't know where else to put it, but here's an oldschool tip I heard about when I was a novice. I can't remember who recommended it, but he mentioned trying to do a backflip and landing on only one leg. Instead of trying to flick the kick out, just keep landing backflips on one leg. As you get better, you should start landing it ahead of the other foot sooner and sooner, until you have spread and that one legged backflip turns into a flashkick. Hey, I never tried it this way - but give it a shot if you want to reduce the fatigue of your options!

Specific Problem Advice:

Well, what happens if you don't land this trick? You crash it of course! But I feel confident that this trick is simplistic enough as a variation of a backflip - that any advice given previously in this tutorial should suffice just fine. Just keep adjusting the timing of the move: The kick, pace of the tuck, etc / and try placing emphasis on singular segments of the move, one at a time until it smooths over. Just keep practicing!

My experiences:

Two weeks after I nailed my backflip I felt like trying some cooler stuff, so I just started throwing flash kicks, x-outs, gainers, and other crap. I got my flash the second day I was playing with it. TOTALLY easy move once you get comfortable with not physically tucking in the back flip. Have fun! ;)