Solo Drills

Basic solo drills are introduced to help practitioners become comfortable with going inverted, a fundamental movement for executing the berimbolo. The drills are designed to be performed without a partner or additional equipment, with the exception of one that utilizes a wall for support.

1. Begin seated, leaning forward to prevent feet from lifting off the mat, which is crucial for maintaining contact during a berimbolo. Arms can be placed under the legs or behind the back for support.
2. Roll onto the shoulders, keeping the head tucked to avoid landing on the top of the head. The feet should stay in contact with the mat, simulating the action of gluing them to an opponent's hips.
3. Practice rolling from shoulder to shoulder, maintaining a forward lean and keeping the arms by the sides or supported as needed. Increase speed as comfort with the movement grows.
4. For the wall drill, sit with the buttocks close to the wall and pass the feet over while spinning underneath. Keep the feet in contact with the wall and the buttocks close to it throughout the movement.
5. With a partner standing over, use their leg to practice shooting feet between their legs and hooking with the hand. This drill emphasizes keeping the feet low and using the partner's leg to facilitate the inversion.
6. Alternate sides, hooking around the partner's leg with the opposite hand and using the leverage to go inverted. Grabbing the ankle can assist in the movement.
7. After inverting, practice sitting back up to reset the position, which is beneficial for warming up before classes or competitions. As proficiency increases, the speed of the drills can be increased.

These drills serve as a progression from solo movements to partner-assisted inversions, building the foundational skills necessary for more advanced techniques like the berimbolo.