SESSION 12
CA27
Exercise 27 (CA27)
The clock with damping
Objective
Rolling with uncertainty
Equipment
One rope
Description.
Initial position: Groups of 5 to 8 people. Sitting in a circle, knees and hips flexed. One person in the center of the circle standing, holding a rope.
Execution: The person in the center begins to spin with the rope sliding on the floor. Those who are sitting will fall backward, rolling onto their back, hitting the ground (performing damping), aiming to avoid being hit by the rope as it passes. Hands should protect the head. It is essential to prevent the head from going backward and hitting the ground, so we must always maintain neck flexion.
They will perform 5 spins and then switch partners.
Observations
The person in the center does not spin; it changes the rope from right to left behind its back. This way, we will avoid dizziness
CF7
CR6
CR7
CL6
Exercise 33 (CL6)
Hip shift & damping
Objective
Roll in a sidewards fall
Description.
Initial position: Lying supine with knees bent and hands on the knees.
Execution: Lift the legs together and rotate, performing a hip shift to fall laterally. When the arm closest to the ground falls, it performs the damping strike.
5 repetitions of the exercise will be performed.
Observations
Concentric contraction of the trunk should be performed (abdominals, intercostals, etc.).
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