PLEASE READ if you’re trying to access videos

How is your week going?

Mine is a straight dumpster fire after Vimeo ruined my life (i.e., surprised a code change on Patreon and TrueCoach and all of the platforms I use breaking all of my embedded videos).

The work around that Patreon gave me earlier in the week seemed to work… until I realized that it hid my videos on other platforms. And since it’s not an enterprise solution, different platforms are trying different things that are causing cascading breakages.

And it’s the weekend and all support has disappeared.

Sooooo…. until I figure out wtf to do, if you hit a dead link, just WhatsApp me at 202-415-8846 and I will get you a working link ASAP. 

Thank you for your patience.

My View on Internal vs. External Cueing

I just wanted to share this article that I read today on internal vs. external cueing and share some of my thoughts. In it, Matt Kuzdub, a high-level tennis athlete, discusses what the research has shown on cueing and why he thinks that it is not all that.

Hint: I agree! 

I like to think of external cueing as playing the short game and internal cueing as playing the long game.

We need both. If you want to see what all short game looks like, that’s the current political process in the US. Not the best model for high performance.

And all long game? Well, that’s academia. Where something might be happening. But it is not totally clear. I mean, if you have tenure, there’s no rush.

According to Matt, “I believe there’s a constant tug and pull, a back and forth, a mix and match type scenario that should occur. Sometimes, we need to focus on the positioning and/or execution of a particular body part. Other times, we should focus more on an external factor like the flight of the ball or a target. But this will all depend on the athlete, their preferences, their skill level, the time of year, the complexity of the task, the sport in question, and probably a host of other factors I haven’t yet considered.”

The problem I see in circus is an over-reliance not on internal cueing, but on non-specific internal cueing.

What does that mean?

I posted about this on Instagram last week.  

As I say in the post, instead of just saying, “I need you to lift your hips,” you should instead give specific details about HOW to achieve that, e.g., “by pulling the bottom of your ribs forward and your right shoulder blade back.” You don’t need to give 50 cues at once but you do need to be specific about a strategy for achieving a technical outcome.

And if you’re not a coach?

Get comfortable asking for the feedback you need.

If you’re not getting the feedback you need, ask your coach for it. Unsure how, try: “What remains stable and what moves?” That will help them focus on the specificity you just might need to move forward.

Is each day another you haven’t achieved your goals?

Eeek. An over-reliance on the end result can make for an all-or-nothing training experience. While goals are important and worthy of your time, they can also distance you from the day-to-day work needed to accomplish them. Maybe you need some process goals.

You are probably used to setting outcome goals. They are relatively easy to imagine. You can list them off in your head. A flat middle split, a waist roll up, a 1-minute handstand. They are the tricks and the skills. They are the destination, a chair on a small island, a fruity beverage in hand.

Processes, on the other hand, can be overlooked or forgotten because they take thought, planning, and often HELP. Processes are the steps you take along the way. They can be moving you toward a destination OR they can just keep you moving.

Let’s say your outcome goal is to perform a back flag in a new act. That’s a fabulous goal. But… global pandemic. If there won’t be any live performances in the near term, you can lay out process-goal breadcrumbs along the way to maintain your motivation. Over the next 4-6 weeks, you could focus on shoulder mobility and stability, and set process goals on the frequency, intensity, and duration of your shoulder drills. The subsequent 4-6 weeks, you might choose to focus on the process of act creation, setting aside exploration time in and out of back flag shapes.

Do you see the difference? Your outcome goal focuses on the end. Your process goal focuses on the means.

It’s okay if you don’t have an outcome goal!

Not every moment in life calls for outcome-oriented training goals. Sometimes your personal integrity dictates different priorities, be it family, health, or career. In those times, it can be helpful to shift your focus solely to the process.

Is aerial rope training also your meditative, creative time? Is it not your number one priority, but also important to stay sane? Set a process goal of doing the thing a certain number of hours per week, with no outcome in mind. Just do the thing and feel a sense of achievement for showing up for yourself.

I’m curious.

Do you have any process goals for the next 4-6 weeks? Are they related to any outcomes?

If you need some help refining your goals, I’d love to work with you 1-on-1. Let’s chat or you can schedule a session here.

Make Your Hips Say Hallelujah

Do your hips need some love and attention? Do you need to improve your hip mobility? Try out my weekly class, Hips Hallelujah.

(You’ll need a peanut, two yoga blocks, a stretching strap, and a foam roller for this class.)

This class is for students with both mobility limitations and hypermobility in the hips. After a warm up of myofacial techniques, nerve glides, and the Gyrokinesis® method, Hips Hallelujah focuses on strength and isometrics in end-range positions. The class is designed to improve an aerial and/or handbalancing practice but is helpful for anyone looking to improve their hip mobility and stability.

Sign up for a live Hips Hallelujah class.

Want to take your training up a level? I’m looking for a group of driven aerialists, pole artists, dancers, and other artistic athletes who want to spend the next 3 months—even under challenging circumstances—hitting their mobility, strength, and technical goals. Doors to The Conclave are currently closed but again open in September. I’d love to help you slay your quarantraining.

Mobility Tip: Cat Scratchers

Here’s one of my favorite exercises to improve active shoulder flexion while in end-range thoracic extension. Cat Scratchers are great for Mexican handstands!

You can use a band, strap, or block between your elbows to encourage engagement through your arms.

1️⃣ Face the wall seated on your heels with your knees touching it. (If this exercise feels easy, just move your knees progressively away from the wall.

2️⃣ Bring your hands and rest them on the wall, palms facing each other, elbows straight.

3️⃣ Elevate your shoulders and externally rotate, wrapping your scapula around your armpits (like in a handstand).

4️⃣ Press your hands into the wall and start to slide them overhead. Look between your hands and lift your sternum while drawing your sits bones back in opposition. Stop when your sternum rests on the wall. (If you cannot reach the wall, lift your butt off of your heels just enough so you can without changing the position of your pelvis.)

5️⃣ Continue to wrap around the armpits and lift your arms off of the wall for 5-10 pulses. (If you cannot lift off of the wall, lift your butt off of your heels just enough so you can without changing the position of your pelvis.)

6️⃣ (Slide back down the wall if you have slid up.) Curl the pelvis and ripple to the spine to return to your start position.

Let me know how it goes. If you would like to try out my weekly mobility classes, I would love to have you.

Mobility Tip: Stabilize the Hips with Supermans and Airplanes

I have gotten a lot of questions lately about pinching at the front of the hip and other hip stability issues. The Hip Superman & Airplane is a great exercise for improving the strength of the gluteus medius, minimus, and deep external rotators as well as the proprioceptive components of the hip.

More strength from these muscles will help prevent the head of the femur from slipping forward in the socket and causing discomfort in positions like the squat. (But if you’re experiencing pain, see a physio!)

1️⃣ Start in the standing T “Superman” position on a soft stance leg, hips facing the ground. Be sure you can hold this position for 10 seconds before progressing to the airplanes.

2️⃣ Bring your arms out to the side. Rotate your hips toward your stance leg, back to your start position, and away from your stance leg for 3-5 reps, building up to 10 reps.

3️⃣ If this gets easy, add light resistance to the stance leg. If you have knee valgus (knees fold in), switch the direction of this load to encourage more work from your outer hip (abductors).

This is a great accessory exercise. Slip it into your warmup, between sets when lifting, or while waiting for your cat, I mean clothes, to dry.

Let me know how it goes!

Mobility Tip: Don’t Dump Into Your Low Back

Whether it’s splits or backbending, you want to avoid dumping into your low back. This means not placing all of your bend into a couple of vertebrae.

If you want to improve your front split, focus on back hip extension while minimizing lumbar extension. Control your pelvis so that it doesn’t tip forward into too much anterior tilt and control your ribs so they don’t lift and flare out too much.

A great place to practice this principle is in the lunged deadlift.

1️⃣ Prop the back leg on an object at about knee height when standing. (If this is too much of a stretch, lower the leg height.) Come into a lunge with your knee over your ankle and your body at the same level as your back leg. Your front foot can be slightly turned out for stability.

2️⃣ Bring your arms behind you, resting your stomach on your front thigh. Slightly close your ribs.

3️⃣ Press into your front foot as you lengthen through your back leg. Try to keep the back leg internally rotated.

4️⃣ Push your back hip forward and back thigh into the bench to leverage your upper body to an upright position. If you feel any pressure in your low back, connect more through the front body by curling the pubic bone up to the bottom of the sternum.

Don’t jump straight into this drill. It’s a doozy. Be sure the psoas, outer hip stabilizers, and inner thighs are activated and available to work.

Let me know how it goes!

Mobility Tip: Focus On Your Back Leg If You Want To Improve Your Splits

Splits, splits, splits! Focus on your back leg if you want to improve your splits.

A great way to ensure that you don’t over-stretch your hamstrings, a super common injury for aerialists and over-eager stretchers, is to take them out of the equation.

1. All you have to do is place blocks under your front knee. You want the blocks to lift the knee enough that your front hamstring does not feel much stretch. Keep the inner thigh in the front leg pushing in (i.e., adducting) even if you’re slightly turned out.

2. Shift your focus to the back leg. Use your hand to guide the thigh into internal rotation (knee down) as you push the back hip forward and down.

3. To ensure that you’re not leaning forward onto your front thigh, draw your belly button back into your spine and draw your ribs down. You’re trying to take some of the arch out of your low back without tucking the pelvis.

4. Challenge your quad (rectus femoris) flexibility by trying to keep all of those engagements and bend your knee (heel to butt) without lifting your hips. This is really hard for me! You’ll know you’ve maintained your internal rotation if the toe points straight up to the ceiling. If it goes all CRAZY out to the side, your TFL is probably tight.

5. If everything looks a-ok, you can strap your back foot, and begin lifting the bottom of the ribs forward and then up to the ceiling. Push down through your front, leveraging your upper body backwards to increase your hip extension. To avoid dumping into your low back, keep a deep abdominal connection between your public space and sternum by thinking of your public bone drawing slightly up to the ceiling without changing the position of your pelvis.

Let me know how it goes!