Training CKF
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[edit] Ce Kong Fan
Cart wheel roll, Aerial. (Ce kong Fan)
[edit] Getting started
Ok first of all practise your cartwheels with hands. For a no handed cartwheel, make sure you jump with you left leg and swing your back, (right leg) up hard and straight (reverse if you do the cartwheel with the right foot first then the left leg) Follow with your left leg, try to wrap your arms in to your body, like a hugg. This will also help your body to stay on line. It also looks more effective if you know what to do with your hands.
http://www.youtube.com/watch?v=9QxUVWuFvNY
Morst important of all, the move will come, you will start feeling more confident to lift your hands off the ground. Just practise will make perfect.
[edit] Trouble Shooting
[edit] Speed Speed Speed
Speed is everything so really make your cartwheel fast and then pull your hands up. The speed will also make your body get round faster and smoother.
[edit] Legs not straight
If your legs are not straight you do not have enough speed. Try speeding your cartwheel up and or tensing you legs up keeping them straight untill you get the feeling of the aerial and it comes more natural, nut be careful landing incase you injure youself.
[edit] Ce kong Fan Zuanti
[edit] Getting Started
These instructions assume a Advanced wushu cartwheel twist, leading with the left leg. If you lead with the right you will want to reverse these directions.
The first thing before you even try this move is to Get your normal Aerial, CeKongFan, and then progress to this move, believe it or not the Butterfly twist methods also help with this move, if you can do neither, I really suggest you read over the tutorials on how do do these moves!!
Ok lets start with the most obvious thing, the Twist, you want to twist 360 degrees and land perfectly not only impressing the judges but impressing yourself as well. In the butterfly twist you have to twist your upper body with you lower body at the same time, or just slightly faster to get the rotation and its not much different in the cartwheel 360.
Ok i storngly recomend you get a crashmat or a bed matress to fall on. the first thing is to get the feeling of the twist. Stand at the crashmat with your left foot in front (reverse if you do the cartwheel Right foot first then left leg). Take a shoulder width stance, like you would before you do a normal CeKongFan. Now Bring you back leg up, JUMP and at the same time, twist your body to the left. just fall on the mat, dont try to do the move perfect, you are just trying to get the feel of the twist. Repeat untill you feel confident with the twist.
Next, Run taking the three steps like you would to do a normal Cekongfan, Still using the Crashmat, This time twist your body to the left really fast, instead of going down like a normal cartwheel, stay HIGH, go FOWARD and JUMP. Build untill you can Twist and land on your feet on the crashmat. You will probably fall the first few times no doubt, but just Try and Try again. remember Jump, Twist and Land.
Once you feel confident and are landing on the crashmat, take the crashmat away and try on the floor/ carpet. Remember speed is everything in a twist, so try staying high and having alot of speed in the twist and you will get this move.
http://www.youtube.com/watch?v=Izd15-eYI0I
[edit] Trouble Shooting
[edit] Speed is Everything
Ill say it and say it again. If you are not landing on you feet and or landing on side of you body you do not have enough speed and height. Stay High, Do not go down like a normal cartwheel, go foward and twist with speed. Dont think half way through the twist, Im going to fall cause you will, If you have landed it on the crashmat, you will land it on the floor, because the crashmat is about 2-4 meters higher than the floor is.
[edit] Legs not straight
If you Get the twist your legs will follow your body, i dont even worry about my legs, I worry about the twist and the speed and my legs just follow and are straight, bu this is not the case with everyone, If your legs are bent, try either tensing them up keeping them straight or getting them both toghther in the Air, Like a Round off Cartwheel.
Just make sure you dont injure yourself, Practise this way and you should get this move in a few weeks
Good luck --Curtis 11:20, 2 November 2006 (PST)
