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How to do a Side Aerial

Kaley Willekes

A side aerial is a no handed cartwheel with a bit more strength and power.




How to do a Side Aerial Step by Step


STEP 1: Start in a lunge with arms up

Start with a strong stance, while holding the arms over head.


STEP 2: Drop into a deeper lunge

The next step into a deeper, stronger lunge to help get the perfect angle of take off. Make sure to lean a bit more forward than a typical lunge to help start the side aerial.


STEP 3: Push from the ground and kick overhead

You then aggressively push off the ground and kick the back leg over your head, creating a nice wide split position.


STEP 4: Reach for the ground with the first foot.

Now that you've pushed off the ground its time to reach for the ground with that first leg you kicked overhead. Make sure to watch the ground with the eyes so you can prepare for a good landing.


STEP 5: The landing

Make sure that the bottom foot is underneath the knee so that you do not land short. Then gently set down the back foot landing in a strong upright lunge position.



Side Aerial Progressions

These are the steps you should take when learning how to do a side aerial.


Near arm cartwheel:

The first skill you should learn before attempting a side aerial is a near arm cartwheel. This skill helps strength the cartwheel and helps prepare athletes for the landing of the side aerial.


Far arm cartwheel:

Next is the far arm cartwheel. This skill also helps strengthen the cartwheel but this time it helps strengthen the take off of the aerial.


Knee lever kicks:

You should then learn how to do knee lever kicks. This drill is a great way to prepare athletes for the take off lunge while promoting balance and strength for the kick overhead that helps with the rotation.


Hop cartwheel:

The hop cartwheel is the next drill you should learn and is one of the most important skills that you should learn. The hop cartwheel greatly mimics the whole take off and helps build the power and height needed to perform the side aerial correctly.


Pop cartwheel:

This drill is another very important part of learning the side aerial. This drill helps athletes prepare for the height and the demanding landing phase and it overall just mimics the entire landing phase.



Muscles You Need for a Side Aerial


Legs: Strong leg muscles are crucial for both takeoff and landing in a side aerial.

Core: Your core plays a key role in stabilizing the body throughout the entire movement.



Flexibility you need for a Side Aerial


Hip Flexors: Flexibility in the hip flexors aids in takeoff, landing, and achieving the split position.

Legs: Flexible legs are essential for the side aerial, as the skill relies on a strong split position.





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This information is for general purposes only and should not be considered professional advice. Always consult a qualified professional for health or training needs and ensure children are supervised by an adult during physical activities. We disclaim all liability for any injuries or harm resulting from the use of information on this website. For further details, please review our disclaimer and privacy policy.

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