Ultimate Capoeira Drills For Beginners

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Capoeira is a martial art that blends dance, music, and acrobatics. It originated in Brazil and has become popular worldwide due to its unique style and culture. Beginners in Capoeira need to master the basic steps, movements, and conditioning to have a firm foundation before they can progress to more complex techniques. In this article, we’ll cover some of the essential drills for beginners in Capoeira.

 

Ginga

Ginga is the basic movement in Capoeira and is known as the dance of Capoeira. It involves a constant swaying of the body, with one foot in front of the other, and a continuous shift of weight from one foot to the other. This movement is essential since it teaches beginners balance, coordination, and rhythm.

Drill: The best way to practice the Ginga is by repeating it over and over again. Beginners can start by standing in the Ginga position and swaying to the left and right while maintaining a steady pace. They can then incorporate other basic movements such as kicks and dodges to make it more challenging.

 

Armada

Armada is a spinning kick that is commonly used in Capoeira. It involves a spinning motion, where the attacker raises their leg and extends it, hitting the defender with the heel of the foot.

Drill: Beginners can practice the Armada by standing in front of a partner, who stands on one leg and extends their other leg forward. The attack is initiated by the attacker who spins and tries to hit the defender with the heel of their foot. The defender should avoid the attack by moving and dodging the kick. This drill helps beginners develop balance, footwork, and control.

 

Au

Au is a backward cartwheel that is commonly used in Capoeira. The movement involves forward momentum, a jump, and a backward roll.

Drill: To practice the Au, beginners can start by standing in the Ginga position and then lean back with their hands on the ground. They should then jump up and perform a backward roll, landing back in the Ginga position. Beginners can repeat this drill multiple times to perfect their technique.

 

Cocorinha

Cocorinha is a movement that involves squatting down and placing the hands on the ground. It is often used to avoid the opponent’s attack and set up a counter-attack.

Drill: Beginners can practice Cocorinha by squatting down and placing their hands on the ground. They should then try to move backward and forward while maintaining their balance. Once they have mastered this, they can incorporate other techniques such as kicks and dodges.

 

Negativa

Negativa is a movement where the Capoeirista lowers their body to the ground, with one leg stretched out in front and the other bent behind them. It is often used as a defensive position to avoid an attack.

Drill: Beginners can practice Negativa by starting in the Ginga position and then lowering their body to the ground, with one leg bent behind them and the other stretched out in front. They should then try to transition between the Ginga and Negativa positions smoothly and at different speeds.

 

Headstand

Headstand is a movement that involves balancing on the head while the body is fully extended. It is often used to avoid an attack or set up a counter-attack.

Drill: Beginners can practice the headstand by starting in the Ginga position and then leaning forward, placing their hands on the ground, and then balancing on their head with their legs extended. They should then try to move their legs in different directions while maintaining the headstand. This drill helps beginners develop balance, control and increases upper body strength.

 

Conclusion

In conclusion, Capoeira is a unique martial art that requires practice, patience, and discipline to master. The drills described in this article are excellent for beginners as they provide a foundation for the basic movements and techniques. By practicing these drills, beginners can develop balance, coordination, control, and rhythm, which are essential for advancing to more complex techniques.

Some things to note when practicing Capoeira drills is to wear comfortable clothing that allows for mobility, stretch before and after the drills, and stay hydrated. It is always essential to practice in a safe environment with a qualified instructor to ensure proper form and technique. With commitment and dedication, anyone can master Capoeira and experience the unique culture that comes with it.

Maxim Tzfenko

Maxim Tzfenko

"I live and breath Martial Arts"

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