Capoeira - Bandeira
This video shows a bandeira, a capoeira jump where you jump from both legs at the same time, kick over-head and then land on both legs. Find more
capoeira videos here, and for more detailed instructions, click here.
Execution
- Start from the ginga and step to the side.
- Then turn at least 90°, hop onto both legs, strike out with your arms and bend your knees a little. Don't bend your knees too much, because you should be able to jump off pretty fast. Also make sure you keep your abdominals tight and your upper body pretty upright.
- Swing your arms up as high as you can and fully extend your legs as you jump off. Height is very important for this jump.
- Then kick both legs towards your hands.
- Land on a both legs at the same time (after 360°) and then go back to the ginga.
Advice
- Training method: Jump from a reuther springboard into mats. Later you can try this jump in sand and if you think you have it down, try the bandeira on grass.
- Always warm up and stretch before you practice any capoeira jumps.
- If your bandeira is high enough, you can try to jump over a training partner or an obstacle (eg: a high pile of mats).
Performance
Suggestions
