Running Bandeira Flip - Capoeira
The bandeira is originally a capoeira flip you would do within one step from the ginga (basic capoeira step). But this acrobatic jump kick is also popular among XMA (Extreme
Martial Arts) and that's why you can also practice it with a straight runup. Click here to see how the bandeira is done within one step from the ginga. For a more detailed animated instruction, " title="Bandeira - Capoeira">click here.
Execution
- Run a few steps, then jump onto both legs and turn 90 degrees. Throw your arms straight forward (into running direction) at the same time and keep your upper body tight.
- Then bounce off both legs at the the same time and swing your arms back and up in a circular motion.
- It's important that you gain enough height before you kick your legs up.
- When your arms are high enough, kick your legs up towards your hands.
- Land on both legs at the same time.
Advice
- Only practice one side of the running bandeira at the beginning.
- Best training method: Jump from a reuther springboard and land on gymnastics mats or in a foam pit.
- 2nd best training method: Jump into sand.
- And if you are a pro: Try to jump over obstacles. At first over mat blocks, then over training partners etc.
Performance
Suggestions
