A gainer is when you run forward, jump from one leg, and flip backward while moving forward. Gainers can be landed on one or both legs. In Capoeira, the gainer is called “Folha Seca,” which is usually landed on one leg. In this lesson, you will learn how to land a gainer with both legs. For the one-legged gainer “Folha Seca,” check the Capoeira section. It’s recommended to learn the backflip tuck before attempting the gainer. After mastering the gainer, you can try the cork twist.
Description: Learn the Gainer
- Run forward and swing your arms from behind your back.
- Swing up one leg and your arms, lean slightly back, and jump off the other leg.
- To create momentum and rotate faster, tuck in the air. Whip your arms downward and bring your knees close to your chest, just like in a backflip tuck. You can either grab your shins or whip your arms beyond hip level.
- Land as softly as possible on both feet together and try to lift your arms. Gainers can be landed on one or both legs. The safer variation is to land on both legs together.
- If your gainers are very high and smooth, you can try to switch legs in the air and land on the leg you jumped from.
Trainer Advice: Learn the Gainer
- Learn the backflip before attempting the gainer.
- Exercise: Practice doing backflips from one leg while pushing off the ball of the other foot. Later, try flipping backward from just one leg (harder than a gainer). Next, jump from one leg and use the other leg to swing and create momentum. Once comfortable, run forward slowly (or walk) and perform a back-handspring-flip or gainer. Remember, if you run forward too fast, you may not be able to complete a back-handspring safely, risking your fingers or wrists.
- To practice rotation in the air, try the “Auersbach Flip” into water: Run forward on a 1m springboard and perform a backflip while moving forward. Make sure to jump forward, not backward, away from the springboard.
- Always have spotters when practicing.
Related Instructions: Learn the Gainer
- Cork
- Tucked Backflip
- Cartwheel without Hands
- Butterfly
Videos: Learn the Gainer
