AT LAST: a roadmap to guide you STEP BY STEP to the next level. Whether you've just started aerial or are going on year 5, this workbook will be a game-changer as far as clarity, strategy, and RESULTS.
The workbook explains physical and mental preparation for training, how to choose the right goals for you, and how to make it REALLY happen. Over the past year, I have used this method to dial in skills I used to find scary, intimidating, and simply HARD.
I'm at it again, and I don't want to keep it to myself anymore. After just two weeks following this workbook, this happened.
The workbook includes 10 assignments to complete over 90 days, with re-route options if you get ahead or fall behind.
And one more thing (this is important)...every single dollar this workbook earns is going straight to...
OUR NEW AERIAL SPACE IN BISHOP CA.
We have an exciting opportunity ahead but IT WILL NOT HAPPEN if we don't get the funding help we need. We need every little bit of help to put in the floors and rigging we need. We're a small town that didn't even have a DANCE studio until a few months ago.
You can help our journey by supporting your own. Purchase your workbook today. Your support means the world to us, seriously.
This exercise builds your obliques, glutes, adductors, quadratus lumborum, and more. In other words, core, booty, and thighs are firing up for this one. It helps train your c-body, which is important for star drops, wheeldowns, rolls, general transitions, and many other key aerial moments. this move also seriously challenges your balance! This is an exercise where you can also focus on knee extension and toe point.
Lay on your side. Lift top arm toward the sky and bottom arm overhead. Squeeze your ribcage and pelvis together gently and engage your pelvic floor. Raise legs off the ground. Aim to tap your lifted hand with your top foot and then match it again with the bottom leg. Finish it off with a nice c-body hold. See the exercise in action here.
Try 3 sets of 5 on each side! Have fun with the balance ;-)
I've lost a week of training thanks to catching somebody's cold. To help you avoid the same plight, I'm sharing a DIY hand sanitizer recipe that you can use before and after class and any other time you risk exposing yourself to awful viruses. The aerial studio is definitely a place where germs get passed around.
I'm not 100% happy with this recipe because it depends on plastics, but it is made in a bottle you can use over and over again rather than purchasing new every time.
Add it all together and shake it up. Voila.
Tag me when you've made it! @sara.liana.silks
If you've been wishing you had a straightforward way to organize your goals in aerial, look no further. This workbook contains 10 assignments to complete over a 90-day period.
This workbook is useful at any level of training. However, if you have already perfected your training regime, have immaculate training habits, and have established a system for setting and achieving goals, you probably don't need this book. If you are however looking to develop good training habits, create a system for making measurable progress, and are looking to level up your training, this book will make it 1000x easier than if you were to do it from scratch.
This workbook is not designed for children, and works best if you have a way to train aerial outside of class such as open climb or an at-home rig (for your safety always use equipment designed for aerial, no trees, porches, swing sets, etc).
Part I, Train Like a Professional, is important for laying the groundwork of productive practice. Training like a professional is not about executing high-level skills and completing high-intensity workouts 5-7 days a week. Training like a professional is about optimizing your training time and adopting healthy and effective training habits. Whether or not you are a professional aerialist or have intentions to become one, you can train like one. Ultimately, training like a professional is about respecting yourself and your aerial discipline. It wasn't until I made this shift that I started looking and feeling like a professional. This section helps you identify what is holding back your progress and what to do about it.
Part II, Set Goals, provides a roadmap that unfolds over 90 days. In this section you will get specific about what you want to achieve and how you will do so. This includes setting goals for skills, technique, strength, and flexibility, setting up a reward system, and tracking progress.
Part III, A Holistic View, will help you see the bigger picture. You will record four videos within 90 days. The videos provide an overview of changes in your movement quality and holistic progress resulting from your goals section. In other words, the goals represents the "what" you do and the video represents the "how" you do it.
The workbook includes assignments, insights, and templates to help optimize your training.
This workbook is available as a hard copy and Ebook. You can choose which you would prefer if you are the lucky winner. Some of you already know that I put a lot of effort into reducing waste, making things by hand, and buying local. If you purchase a hard copy, it will be printed and bound at a local print shop with 99% recyclable materials.
Enter by 1/15/2020 to win using the form below. If you have already joined my mailing list you are already entered to win.
Hey aerial friend, would you be interested in helping me with a creative project?
I am working on an art piece with the purpose of communicating the value of aerial. I thought, what better way to express the amazingness of aerial than to ask the community?
I love how aerial provides an outlet for creative expression and a way to connect with others. I love how it challenges me to better understand my body and has inspired me to dedicate myself to something beautiful that I can share with others.
I will be taking everyone's answers and incorporating them into a handmade art piece to keep in our training space. I'd love to include you in it. Include your email to be entered to win your choice of a technique analysis. NOTE: all surveys on this site are anonymous. Include your name if you want it to be included/shared via instagram/blog.
It's time for a new puzzle of the month!
Unlike the past puzzles, for this one, I don't know the answer.
Here is the puzzle:
What is the most triangles you can make with one pose? You may count triangles created by fabric & your body.
The winner will receive a free month of Aerial Silks Online!
Remember to #aerialsilkspuzzles and tag @sara.liana.silks to share your work!
Photo from Climb Za
I am not a certified rigger or an engineer. These are only guidelines. Please consult certified professionals with your specific safety questions.
Unfortunately, in the world of aerial, you cannot assume that everything is always rigged correctly or with proper equipment.
Unfortunately, in the world of aerial, far too many people walk into unsafe situations without realizing it. Some walk out unscathed. Others don't.
There are MANY amazing, responsible, trustworthy teachers and organizations out there who put ENORMOUS effort into making sure that they keeping students and performers safe. But there are also exceptions. Because of this, you need to be an advocate for your own safety. Even if you are not a professional rigger or engineer, you can still do a lot to check in on safety conditions.
It can be emotionally difficult to confront a potential safety issue. It may feel uncomfortable to suggest the person in charge might have something irresponsible. Bear in mind that what concerns you may not be an issue at all, or it could very well be deadly. Remain neutral and non-accusatory. You could be totally wrong, or you could be saving someone's life. That life is infinitely more important than anybody's ego.
1. In a new aerial setting, scan the scene.
2. If you do not immediately recognize the equipment being used, as the person in charge:
3. If you notice clearly dangerous rigging or equipment that is visibly compromised, e.g., worn down, cracked, rusty:
4. If there are no mats:
5. If you're just not sure and you can't get a clear answer from the person in charge:
ADVOCATE FOR YOURSELF. It might not be comfortable but it is sooo much nicer than hanging out in a hospital bed.
Do you have other ideas or advice? Please comment!
The survey below is fully anonymous, I cannot see who answers.
Hi! Below is a copy of an email I sent out two weeks ago to my newsletter. I will post the second worksheet as well. Sign up to get on my list and receive helpful content like this!
Do you ever feel like you're wandering through a maze of possibilities of aerial skills and tricks, and you're not sure which way to turn next? How do you choose what to work on? There are so many skills, tricks, and poses to explore, and that number just multiplies with every apparatus you add to your repertoire.
With so many exciting directions to take, it's not easy to wrap your head around it all. You have many options, but limited time and energy. You have to figure out a way to forge a PATH, or you'll be stuck wandering in the maze forever.
I have had a lot of success with aerial planning. Like a LOT. Without it, I wouldn't have had nearly as many breakthroughs and I wouldn't be as strong as I am now. And I am not the most organized person by nature--it took a lot of discipline to create a system I could rely on.
I wanted to offer you some materials that would help you to reflect on and plan your aerial goals too. I have developed a series of worksheets that will serve as a touchstone for your aerial training.
Each worksheet directs your attention to a different important aspect of your training. While the worksheets provide a great template, I did find that many of my entries needed more space. I took those entries to my aerial notebook (and I have ONE more in stock if you want a place to track your goals and training plans too).
The first worksheet prompts you to reflect on the past year and write down new skills you learned, skills you improved, major breakthroughs, and stuck points/skills you are working on.
Hey aerialist! How are your biceps, core, forearms, shoulders, back, and glutes?
My guess is that they're pretty damn sore! Or at least, if not now, then at least on some kind of regular basis.
Aerial disciplines definitely present opportunities to target every muscle group in many ways, but there are several common positions and actions that repeat themselves a lot, including straddle, hollow body, pulling, and hanging with hands at chest.
My guess is that mooost aerialists are not thanking their hardworking muscles with adequate stretches.
The right yoga class (restorative, yin, gentle) can work wonders on an aerialist's body, but some yoga classes can actually make you more sore. It can be really difficult to find the right yoga class and teacher for you. If you can find a gentle yoga class near you, see if you can get to class on a weekly basis.
In addition, or perhaps instead, do stretches at home. It takes a LOT of discipline to do this, so you may need to find a way to incentivize stretching. Maybe it's when you listen to your favorite podcast? I also have an amazing resource called Fit4Flight, which guides you through these and more counterpoint stretches at the end of aerial-specific workouts. One thing aerialists say they love about Fit4Flight is that it provides an easy-to-follow template for conditioning that can be done anytime and anywhere. The reality is that aerial requires great discipline. Every time you set an intention to care for or develop your body, you strengthen the very mindset that will take you further as an aerialist.
Try the following stretches after training to help soothe your hardworking aerial muscles.