Aerial Cartwheel: Training Guide, Prerequisites, and Progression

How to do an Ariel easy?

Achieving an Aerial (or Ariel) cartwheel is a highly athletic feat requiring significant strength, flexibility, coordination, and dedicated progressive training. While not inherently "easy," a structured, step-by-step approach focusing on foundational skills can make this advanced movement accessible over time.

Understanding the Aerial Cartwheel (Ariel)

The Aerial cartwheel is a dynamic gymnastic and acrobatic maneuver performed without the use of hands. Unlike a traditional cartwheel where hands momentarily support the body, the Ariel relies entirely on momentum, core strength, and precise body control to propel the body through the air in a sideways, inverted rotation. It demands a powerful leg drive, a strong core, excellent hip mobility, and an acute sense of spatial awareness.

Key Muscle Groups Involved:

• Core: Rectus abdominis, obliques, transverse abdominis (for stability and power transfer).
• Legs: Quadriceps, hamstrings, glutes (for explosive push-off and landing absorption).
• Hips: Hip flexors and extensors (for leg drive and rotation).
• Shoulders & Upper Back: (For stability and initial arm swing, though not for weight-bearing).

Is the Ariel Truly "Easy"? Setting Realistic Expectations

It is crucial to understand that the Ariel cartwheel is an advanced skill. The notion of doing it "easy" is misleading; rather, it's about making the process of learning it as efficient and safe as possible through systematic progression. Attempting the full Ariel without adequate preparation can lead to injury. Success hinges on mastering prerequisite skills and building the necessary physical attributes incrementally.

Foundational Prerequisites for the Ariel

Before attempting Ariel-specific drills, ensure you have a solid foundation in the following areas:

• Strength:
  • Core Strength: Ability to hold planks (front, side) for 60+ seconds, perform controlled leg raises, and hollow body holds.
  • Leg Power: Strong squats, lunges, and the ability to perform broad jumps with good form.
  • Shoulder Stability: Good overhead mobility and control.
• Flexibility:
  • Hamstring Flexibility: Ability to touch toes and perform leg swings with ease.
  • Hip Mobility: Open hips for full range of motion during the kick-through.
• Balance & Proprioception:
  • Single-Leg Balance: Ability to balance confidently on one leg for extended periods.
  • Dynamic Balance: Control during movement.
• Body Awareness & Coordination:
  • Proficient Cartwheel: You must have a strong, straight-legged, and controlled regular cartwheel on both sides. The goal is to make your standard cartwheel feel effortless and automatic.
  • Handstand Control: Basic handstand hold and awareness of inversion.

Progressive Training Pathway to the Ariel

This pathway breaks down the Ariel into manageable steps, building skill upon skill.

Phase 1: Building Core Strength and Stability

• Plank Variations: Front plank, side planks, plank with leg/arm lifts.
• Hollow Body Holds: Lying on your back, lifting shoulders and legs slightly off the ground, maintaining a flat lower back.
• Leg Raises & V-ups: For lower abdominal and hip flexor strength.
• Superman: For lower back and glute strength.

Phase 2: Developing Leg Power and Hip Mobility

• Explosive Leg Drills: Jump squats, box jumps, broad jumps.
• Dynamic Leg Swings: Forward/backward and side-to-side leg swings to improve hip mobility and range of motion.
• Lunges with Torso Twist: To improve rotational stability and hip flexibility.

Phase 3: Mastering Cartwheel Mechanics (Pre-Aerial)

• Perfecting the Standard Cartwheel: Focus on a strong, straight-legged push-off, pointed toes, and a high, controlled kick. Ensure your cartwheel is long and powerful, not short and choppy.
• One-Handed Cartwheel: Practice cartwheels using only one hand for support, then progress to touching the ground with only fingertips. This trains the body to rely less on hand support.
• Cartwheel Over a Low Obstacle: Place a small block or object where your hands would normally go and practice cartwheeling over it, forcing a higher hand placement and more airtime.

Phase 4: Introducing the Aerial Progression

This is where the hands-free element is introduced. Always use appropriate safety mats and, ideally, a qualified spotter.

• The Dive Cartwheel: From a run-up, initiate a cartwheel with an exaggerated forward dive, aiming to place your hands further out and get more height. This teaches the powerful take-off.
• Run-Up Aerial: Start with a few steps to build momentum. The run-up helps generate the necessary horizontal and vertical force.
• Cartwheel with Minimal Hand Contact: Practice cartwheels where you consciously try to minimize the time your hands are on the ground, aiming for a quick "tap" rather than a full support.
• Spotting Drills: Work with a qualified coach who can spot you through the movement, providing support at the hips to guide you through the rotation and ensure a safe landing.
• Incline Training: Practice on a slight decline (e.g., a wedge mat) to make it easier to get over without hands, gradually decreasing the incline.
• "No-Hand" Drills:
  • Cartwheel onto a Mat Stack: Perform a cartwheel where your hands would land on a stack of mats, but your feet land on the floor. This encourages the body to go "over" the hands.
  • Cartwheel with Hand Placement Restriction: Place small cones or markers where your hands would normally go, forcing you to lift your hands over them.

Common Mistakes and How to Correct Them

• Not Enough Height/Drive: Focus on explosive leg power from your lead leg and a strong swing from your trail leg. Ensure your chest is up and open.
• Bent Legs/Arms: This indicates a lack of strength or poor technique. Reinforce straight leg cartwheels and core engagement. Arms should be reaching, not bending.
• Lack of Core Engagement: Leads to a "floppy" or uncontrolled movement. Intensify core training.
• Looking Down: Keep your head neutral or slightly up, looking forward or towards your landing spot. Looking down disrupts balance and momentum.
• Not Committing: Hesitation is a major barrier. Build confidence through progressive drills and spotting.

Safety First: Minimizing Risk

Learning an Ariel is a high-risk activity if not approached correctly.

• Proper Warm-up: Always begin with a dynamic warm-up to prepare muscles and joints.
• Appropriate Surface: Practice on spring floors or thick gymnastics mats. Avoid hard surfaces.
• Qualified Coaching & Spotting: A professional coach can provide invaluable feedback, safe spotting, and a structured progression plan.
• Listen to Your Body: Do not push through pain. Rest and recovery are crucial for skill acquisition and injury prevention.
• Patience and Consistency: Mastering the Ariel takes time, dedication, and consistent practice. Celebrate small victories along the way.

Conclusion: The Journey to Mastering the Ariel

While the term "easy" doesn't truly apply to the Ariel cartwheel, a diligent and progressive training regimen makes this impressive skill attainable. By meticulously building foundational strength, flexibility, and body awareness, then systematically progressing through specific drills with attention to proper biomechanics and safety, you can significantly increase your chances of successfully performing an Aerial. This journey is a testament to the power of structured athletic development and the rewarding pursuit of advanced physical mastery.