Level 1 Silks Instructor Notes

Conditioning

Early Stage (Weeks 1–4)

1. Straddle ups with the silk in a knot.

2. 10 chin ups in prayer.

3. Students at this stage do not do a lot of conditioning as they are still strengthening.

4. After the Initial Four Weeks

1. 2 French and Russian climbs. After week 8 students should complete one on the left and one on the right.

2. Work towards 30-second scared koala holds.

3. Straddle ups from knot in silk to handcuffs – 10 reps depending on competency.

4. 2 × 10 chin ups from prayer position, progressing to chin ups in the air. Swap which hand is on top after 5 reps.

5. 3 attempts at chin ups.

6. 10 from laying back.

7. 10 L lifts.

Trick List – Points to Remember

French Climb

·       Show how to wrap the legs without looking.

·       Show where to stomp.

·       Show how to slowly bend the knees until airborne rather than jumping.

·       Only allow two or three climbs initially so you can teach the descent.

·       Descent: demonstrate sitting on the edge of the mat.

Russian Climb

·       Show how the leg moves up and down.

·       Show the foot wraps.

·       Show how to slowly bend the knees until airborne.

·       Show how to change from Russian to French descent.

Handcuff Invert

·       Keep it low to start, but not so low that students' heads are on the floor.

Walkovers

·       Ensure students 'set their wings' by bringing their head to their knees and leaning forward with arms behind. This helps prevent shoulder strain.

Footlock

·       Teach footlock sitting on the edge of the mat. If students are revising, have them do prance legs.

Splits Silks

·       Teach on the ground first by poking the left knee through into V leg, then pluck.

·       Then teach from one climb.

Tea Cup

·       Further notes were not visible in the photos.