The bandeira is a popular Capoeira trick in which you jump off from both legs, swing them straight up into the air, form a “V,” and then land on both legs at the same time. Watch the animation above and check the video section for this Capoeira jump. If you want to learn other Capoeira techniques, go back to Capoeira Main.
Description: Bandeira – Capoeira
- Hop from your left leg and swing your arms sideways upward and then downward toward your hips.
- Twist 90 degrees in your running direction and land on both feet together (or slightly on the balls of your feet). Bend your knees so you can use your thigh and calf muscles to generate vertical lift.
- Jump off from both legs and swing your arms back up sideways the other way (swing arms straight up).
- Keep your torso almost vertical and let both legs (together) pass in front of your arms. (This is why this Capoeira jump is called “Doubleleg.”) Viewed from the side, you form a “V” in the air.
- Bend your arms and bring your elbows slightly closer to your trunk to continue the rotation and land on your feet.
- Land the doubleleg as softly as possible (on the balls of your feet and using your knees). Read the trainer advice for the doubleleg.
Trainer Advice: Bandeira – Capoeira
- Because you will land the doubleleg quite low at the beginning, this jump can be dangerous for your ankles. Here are some methods to learn the doubleleg safely:
- Jump from a springboard into water – easiest
- Jump from a mini-tramp onto mats – a bit harder
- Reuther-springboard onto mats
- Bouncing from a gymnastics floor onto mats
- Hard floor onto mats
- Grass
- Hard floor
- Stretch your legs and warm up sufficiently before attempting the doubleleg.
- Also, try the Wushu Whirlwind Kick.
Related Instructions: Bandeira – Capoeira
- Wushu Whirlwind Kick Instruction
- Butterfly Twist Instruction
- Cartwheel without Hands
Videos: Bandeira – Capoeira
