The Reinforcement and Acrobatics Program has 3 principle objectives:
Train power and maximal active flexibility: Conditioning oriented towards explosive movement and the capacity to move your leg actively into splits (for example).
Safety first - progressive training techniques: We respect the anatomy and physiology of the body. Many preparatory steps are used to break down complex movements into multiple, attainable steps.
Multiple acrobatic domains: we train you to acquire a solid base of skills in numerous acrobatic domains: gymnastics, breakdance, Parkour / Freerunning, acrobatic martial arts…
1) Quick Analysis: if you are relatively confident in your abilities and wish to try out a course before signing up, arrive 30 min in advance for a quick evaluation.
2) Complete Analysis (recommended for those over 30 years of age): for those interested in beginning their training with a full awareness of the origin of their weaknesses and tensions.
“Explosive power training and maximal active flexibility”
This is fairly intense, acrobatic-oriented strength and flexibility based training session. One’s own body weight is used through various dissected components of acrobatic movements with the goal of training explosive strength and power. Assisted stretches in active splits positions are trained in all planes, again in functional positions which reflect future acrobatic movements; hence this course acts as the perfect compliment to more movement-based courses.
Duration : 1h25
Curriculum :
Cardio / game warm-up (10 min)
Upper body conditioning (20 min)
Abdominal conditioning (10 min)
Lower body conditioning (20 min)
Active Flexibility (25 min)
Parabasics
"Introduction to acrobatic, ground movements and conditionning"
This course reinforces a large number of basic mouvements designed to improve overall agility. It is characterized by strength conditioning, active flexibility and numerous coordination games. Each course involves the progressive construction of 3 or 4 mouvements, which is kept in the curriculum for 3 to 4 weeks. At the end of each course the mouvements are generally assembled to form a short sequence (Paragym Katas) focusing on transitions. This course includes : various jumping techniques, leg twirls, multi-plane rolls, assisted inverted positions, multiple wheel forms...
Duration: 1 h 30 min
Curriculum:
Game warm-up (15 min)
Construction of 2 movements and associated conditioning(35 min)
Construction of 2 movements and associated conditioning(35 min)
Assembly of mini-sequence (Kata) (10 min)
Acrobasics
« Aerial gymnastics movements »
This is an intermediate course, which demands a base of strength, flexibility and coordination. A “compound” move is a traditionally simple gymnastics move, such as a back flip or a handspring, which, under our analysis, involves the assembly of numerous discrete skills. We apply movement specific conditioning and drills for the 1 or 2 movements taught each course, generally held for 6 to 8 weeks. Variations on 1 leg takeoffs (gainers) are also taught. Examples: saltos (forward, backward, side), front and back handsprings. Safety is top high priority.
Duration: 1 h 30 min
Curriculum:
Game warm-up (10 min)
Movement specific conditioning and drills (50 min)
Assembled compound movements (30 min)
Handstands / core conditioning
« The title says it all… »
Numerous different ways of moving into and out of static inverted positions on one’s hands (strength, momentum, spins, jumps…) are taught. The necessary strength, flexibility and body awareness is developed such that the inverted position is held, stable and well aligned. Varied static, rotational and bouncing positions in handstand, on one and two hands, will be taught. Handstand work is interspersed with core conditioning throughout the course.
Duration: 1 h 30 min
Curriculum:
Game warm-up (10 min)
Interspersed abdominal and back conditioning (20 min)
Handstand drills (40min)
Stretching (20 min)
Obstacles
« Parkour and Freerunning »
This course trains your ability to manoeuver your body weight over and around various gymnastics equipment and apparatus (considered as 'obstacles') with the end goal of tracing the safest, most efficient passage from point A to B. 'Moves of passage' learned: side rolls, wide supports, multiple stage jumps, vaults, roll landings, safe ways of falling. Acrobatic movements related to Freerunning are also taught : flips from heights, wall backs...
Duration: 1hr30min
Course outline:
Dynamic 'Parkour' warm-up (40 min)
Freerunning acrobatics (40min)
stretching (10 min)
Spins & Powermoves
« Break Power and martial arts tricks »
This is an intermediate course that requires a good base of physical strength and basic coordination. It involves precise techniques for the execution of rotational breakdance powermoves (flares, windmills, Airtracks, headspins, 990s) as well as various acrobatic martial arts tricks (butterfly spins, corkscrews…). Each movement is broken down into multiple steps using various drills and intense power and torque driven conditioning. 2 to 3 movements are taught each course. There is a new theme every 6 to 8 weeks.
Duration: 1 h 30 min
Curriculum:
Game warm-up (10 min)
Movement specific conditioning and drills (50 min)
Assembled powermoves and tricks (20 min)
Open Practice
« Freedom of choice…but not without guidance »
This course is open with regards to the choice of movements, however not in the sense ‘without surveillance’…each individual is coached successively as the trainer moves around the gym numerous times. It is suggested that participants generally choose 2 moves and apply appropriate stretching so as not to overload the same muscle groups through repetitive use. Open practice allows one to practice the movements of their choice, sometimes to try new moves and to go at their own pace. Learning tools are suggested to each individual by the trainer at the beginning of the course to assure safety.
