Capoeira Gainer - Folha Seca
This video shows how to do a gainer in capoeira. Gainers are performed in a variety of acrobatic martial arts styles and breakdance. In portuguese this jump is called "Folha Seca" (lit: dry leaf, because you fly like a dry leaf). The folha seca is the counterpart of the aerial. Find more detailed
capoeira instructions here, and click here for more video tutorials.
Execution
- In this lesson you will lean how to do a capoeira gainer jumping from the left leg. However, most people find it easier to jump from the right leg. If you do the cartwheel from the left leg, you should do your gainer from the right leg.
- Step forward and strike out with your arms from behind your back. Keep your abdominals tight. Don't bend the knee of your jumping leg too much!
- Then swing your arms forward up and over-head and also kick the other leg forward up. Jump straight up and make sure you fully extend the knee of your jumping leg. Also make sure you don't throw your head back too early. The capoeira gainer is a lot like the gymnastic back flip. You need to gain some height before you can flip over.
- Then stop your arms at vertical level, and let your legs pass. Separate your legs, and to make the gainer easier, you can tuck.
- Land on the swinging leg first and then go back to the capoeira ginga.
Advice
- You don't have to, but I recommend you learn the wall flip, the gymnastic back flip and the cartwheel without hands before you try the gainer (folha seca).
- At the beginning you can jump off slanted.
- If possible, video tape yourself from the side. This way you can see if you throw your arms up high enough, if you throw your head back too early, and if you extend the knee of the jumping leg properly.
- There is also a gainer twist variation (folha seca com giro).
Performance
Suggestions
