This morning conditioning session will begin with a few warm-up games designed to get the body moving, activate coordination, and build partner connection. After the warm-up, participants will work in groups of three, rotating through the roles of basing, flying, and spotting to ensure a well-rounded experience. The focus will be on long holds, with each position being maintained for a set duration to build endurance, alignment, and confidence.
The foundational exercises—Back Plank, Side Star, Star, and Reverse Star—will develop stability, strength, and comfort in key Acro positions. These essential holds not only cultivate body awareness and technical precision but also reinforce trust between partners, setting a strong foundation for more dynamic movements later in the training. By experiencing all three roles, (Base, Flyer, Spotter) students will gain a deeper understanding of Acro from multiple perspectives, enhancing both their personal practice and their ability to teach others.
Exercise Breakdown & Hold Times:
Bird – 2 minutes per role
Back Plank – 2 minutes per role
Side Star – 1 minute per side per role
Star – 2 minutes per role
Reverse Star – 2 minutes per role
This session ensures practitioners build endurance and confidence while refining their ability to balance, support, and communicate effectively in Acro.
