In this tutorial, you'll learn how to perform a Wushu Aerial Twist, also known as cartwheel roll 360, cartwheel without hands twist, or in Chinese: Ce Kong Fan Zhuan Ti (侧空翻转体). This is a fundamental jump in Wushu, but it's also popular in other disciplines like Capoeira, Tricking, and XMA (Extreme Martial Arts).
For more Wushu jumps, see Wushu Main. For artistic gymnastics tutorials, visit Gymnastics Main.
Execution
Start with a few running steps, then make a small hop and swing your arms forward as if you're doing a normal aerial (cartwheel without hands).
Most people initiate the twist by slightly turning the upper body to the right, but leaning straight forward is also acceptable.
Key Points:
- Swing your arms forward to head level.
- For more on the takeoff, refer to the Aerial Tutorial (without twist).
Summary:
- Engage your core.
- Avoid excessive knee bend.
- Initiate the twist when your right leg catches up with your left leg—slightly before the midpoint of the jump.
- The left hand contributes more to the twist. Move it across the right side of your torso.
Tip: In the beginning, turning your head can help initiate the twist. However, the ideal form is to generate the twist from the hips.
Orientation in the Air
Initially, being upside down can make it difficult to remember the direction of your twist.
You can learn the aerial twist from:
- Wushu Butterfly Twist
- Handstand Hop
- Frontwhip
Personally, I prefer the handstand hop method, as it promotes straighter legs and cleaner form from the start.
Important Techniques:
- Relax your hips—your legs will naturally come together.
- Keep your knees extended.
- Keep your hands close to your torso during the twist.
- Practice turning to the left using the handstand hop to improve coordination.
- Your torso and legs should align vertically at the jump’s peak.
To stop the rotation:
- Move your hands away from your torso.
- Relax your arms momentarily.
- Prepare for the landing.
Landing:
- Land on the balls of your feet.
- Absorb the impact with slightly bent knees.
- Keep your core tight and look back in the direction you came from.
Beginners should practice on a wooden Reuther springboard or thick mats. Learning the aerial twist from the butterfly twist generally takes longer than learning it from the handstand hop.
Advice
Important Note:
The aerial twist is not just a cartwheel where you land on both legs.
- If you jump from your left leg, twist left.
- If you jump from your right leg, twist right.
Twisting in the wrong direction (e.g., jumping left but twisting right) results in a no-handed round-off, which is much easier but not what we’re aiming for.
Do not attempt the aerial twist unless you can already do a standard aerial (cartwheel without hands).
Training Methods
Handstand Double-Hop Method (Recommended):
- Master your handstand.
- Learn the handstand hop.
- Hop and twist 90° or more. Land on your hands again, then bring both feet down.
- This helps you learn the proper twist direction and keeps the movement straight.
Pros:
- Promotes straight body alignment.
Cons:
- Requires a solid handstand.
- Move on to frontwhip (from a Reuther springboard), landing on your back on a large mat stack.
- Add the twist just before landing—similar to the handstand hop method—and land on your stomach.
Learning the aerial twist this way usually takes a few weeks.
Butterfly Twist Progression:
- Learn the Wushu Butterfly Twist without the circular run-up.
- Throw your legs higher than normal.
Pros:
- Good for those with a strong B-twist.
Cons:
- Can result in slanted aerial twists with single-leg landings, which are difficult to correct.
Personal Training Progression:
- Learn the cartwheel without hands.
- Practice the handstand double-hop, twisting left, and landing on both feet.
- Jump from a wooden springboard, twisting while walking on hands.
- Jump from a 1m-high platform into water or a foam pit.
- Learn the frontwhip (without twist).
- Use the Reuther springboard again—land on your back on mats.
- Add the twist and land on your stomach.
From here, it only takes a few more days of practice.
Exercises
How to Learn the Aerial Twist with a Springboard and Mats
Suggested Techniques to Learn First:
- Wushu Cartwheel Without Hands
- Handstand Hop – Artistic Gymnastics
- Gymnastics Round-Off
- Tucked Front Flip – Artistic Gymnastics
- Wushu Butterfly Twist
- Gymnastic Backflip Twist
Videos & Images:
- Wushu Aerial Twist
- Cartwheel Without Hands in Wushu
- Wushu Butterfly Twist
- How to Spot a Butterfly Twist
- How to Spot an Aerial
