LEVEL 2
TRAINING MODULE
Overhand Matador (South)
First, establish a pattern with empty hands.
To start, hold your hands across each other and place them on the right side of the body.
Do Overhand Propeller action (aka circle) for 1 repetition and on the second - “cut” in front of the body with the right across the body leaving the left hand in place and it gonna play catch up in another side where you will do another circle and on second circle “slice” across the body with left hand leaving the right hand in place. Repeat that action for about 8 reps (each side).
Notice that in Overhand thumb is leading in Matadors figure 8 motion.Now apply the rope.
Starting position same as empty-handed. Matadors wheel is 4 step skill, that means to get to the starting point you will “visit” 4 positions. It’s gonna be quicker than empty-handed.
Start rolling circle and on the second one “slice” with your backhand to another side and then repeat the same steps.
Self audible cueing will sound like this: circle, circle-cut, circle, circle-cut; Or 1,2,3,4 where 1 and 3 are a circle, 2 and 4 are cut across the body.
Underhand Matador (North)
First, establish a pattern with empty hands.
To start, hold your hands across each other and place them on the right side of the body.
Do Underhand Propeller action (aka circle) for 1 repetition and on the second - “cut” in front of the body with the right across the body like you where punching uppercut, leaving the left hand in place and it gonna play catch up in another side where you will do another circle and on second circle “cut” across the body with left hand leaving the right hand in place.
Repeat that action for about 8 reps (each side).Notice that in Underhand thumb is leading in Matadors figure 8 motion.Now apply the rope.
Starting position same as empty-handed. Matadors wheel is 4 step skill, that means to get to the starting point you will “visit” 4 positions. It’s gonna be quicker than empty-handed.
Start rolling circle and on the second one “cut” with your backhand to another side and then repeat the same steps.
Self audible cueing will sound like this: circle, circle-cut, circle, circle-cut; Or 1,2,3,4 where 1 and 3 are a circle, 2 and 4 are cut across the body.
Dragon Roll (West/East)
To learn more advanced skills really help to use audible cues yourself.
Step 1: Stand square to the east and turn 45 degrees towards your right only with your torso.
Hold the rope with pronated (palms facing upwards) hands so the rope is low and “outside” your body.Now drag the rope to another side until you get 45 degrees towards your left side of the body and when flip the rope over your body.
Turn to another side again until 45 degrees and flip rope and you are where you started. Make sure you are using audible cue’s and do 8 repetitions of DRAG -> FLIP -> TURN -> FLIP and repeat.
Step 2: Start with rope in the back of your body turned 45 degrees with the torso. To do one full perfect dragon roll you will need to increase the speed of TURN -> FLIP -> DRAG -> FLIP and when STOP. Do 8 repetitions of TURN -> FLIP -> DRAG -> FLIP -> STOP.The key to success will be to keep your hands low, rope outside of the body and trying not to cross it in figure 8.
Step 3: All you got to do is to eliminate STOP and continue saying TURN -> FLIP -> DRAG -> FLIP -> TURN -> FLIP -> DRAG -> FLIP -> … and you will be cruising in those Dragon rolls in no time.
Once you get comfortable with the movement, start to gaze into the point where would you like to go and let your spinal engine do the work.
INTERMEDIATE CIRCUMNAVIGATING (360 MATADOR)
Start rolling Underhand Matador.
When “park” the rope on the right side of the body spinning Propeller and turn towards your rope.
Continue turning and initiate overhand cut to end up in Overhand Matador facing opposite direction (180 degrees turn).
Resume turning body 90 degrees to Propeller, and once again to Underhand Matador.
At this point, you have finished 360 degrees (full circle) Marador circumnavigation.
Repeat in the opposite direction.
The natural progression will be to eliminate Propeller action completely and changing directions AFAP (as fast as possible).
Advanced Circumnavigating (Sushi Roll)
For advanced circumnavigating, you will combine three skills: Dragon Roll and both Matadors. Start with Dragon Roll.
When transitioning to Matador, make sure you know which way the rope is rolling.
On one side it will be Overhand, another - Underhand. For example: If you rolling Overhand Matador to the south, Dragon Roll will be west or east and turning further to the north, you will get to Underhand Matador.
The natural progression will be to use as least as possible reps of any skill before a transition.
EXPLORATION TIME!
Changing the lead: while rolling Figure 8’s, perform 1 repetition of Matador on any side and continue rolling Figure 8’s.
What you will notice, that lead hand (the one is on top) will switch with another.
Where are your hands? Till now you probably been rolling the rope at most comfortable hand position.
We encourage you to play with hand positions. Here’s the list of hand placements to try for both patterns (figure 8’s and Matador): close to the body, far from the body, belly bottom, chest, face, overhead.Weight shifting: stand in a split stance and roll the Matador.
What you will notice that if the rope is on the right side of your body, your head in over your right foot.
When you throw your rope to the left, weight shifts on the left leg and your head comes above the left foot.