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Sphere on Spiral Stairs
Kaley Willekes

Workouts to Build Strength, Flexibility, and Control for Your Side Aerial

The side aerial is one of those moves that looks effortless, but requires a mix of strength, flexibility, and perfect coordination. If you're working towards mastering your side aerial, it's essential to target the specific muscles and movements needed to pull it off. That's why I’ve developed a training program to help dancers, gymnasts, and athletes build the right foundation for success. Today, I’m sharing some key exercises and drills from that program to help you along your aerial journey.




The Key to a Strong Side Aerial: Strength, Flexibility, and Drills

A successful side aerial requires explosive leg power, strong core control, and excellent flexibility. To help you get there, you need a mix of strength-building exercises and flexibility work, alongside drills that mimic the actual movements of the skill. Incorporating all three will give you the balance and precision needed to land your aerial smoothly.



Sample Strengthening and Flexibility Workouts

To help improve your side aerial, here are some key exercises to incorporate into your training routine:

  • Lunge Jumps – Develop explosive power in your legs for a stronger takeoff.

  • Lunge Skips – Focuses on driving up through your legs, mimicking the push-off in the aerial.

  • Pistol Squats – Perfect for strengthening your single-leg stability, which helps with the landing phase.

  • Straddle Handstand Hold – Strengthens your core and shoulders to maintain control in the air.

  • Pike Stretch – Helps improve leg and hip flexibility, which is essential for fluid movement in the aerial.

  • Side Splits and Middle Splits – Flexibility in these areas will allow your legs to fully extend and stay aligned during the skill.

  • Lunge Stretch and Half Split Stretch – Focuses on opening up your hips for smoother transitions through each phase of the aerial.


Aerial-Specific Drills

In addition to building strength and flexibility, practicing drills that mimic the movements of the aerial is key to mastering the technique. Here are some aerial-specific drills you can try:

  • Knee Cartwheel – Helps with leg muscle strength and trains the chest drop, which mirrors the chest position in the aerial.

  • Far Arm Cartwheel – Focuses on the takeoff and mimics the first half of the side aerial.

  • Near Arm Cartwheel – Targets the second half of the aerial and helps with the landing phase.

  • Hop Cartwheel – Builds strength and power to get the height needed for the side aerial.

  • Hop Cartwheel Uphill – Adds an extra challenge by going uphill, improving strength and control for the takeoff.

  • Pop Cartwheel – Helps with speed and rotation, focusing on the second half of the aerial to ensure a smooth landing.


Ready to Take the Next Step?

If you’re serious about landing your side aerial, my 30-Day Workout Guide is designed to walk you through every stage of preparation. With a combination of strength exercises, flexibility drills, and aerial-specific training, you’ll have everything you need to hit your goal.


Check out the guide in the Alpha Athletics Shop and start working towards your best aerial today!




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