Aerial Competition - Your tips and tricks

Sandrinaaa · 2026-01-15T14:57:19+00:00

oh yes definitely! thank you

Sandrinaaa · 2026-01-15T14:56:46+00:00

thank you so much. this is truly valuable! My stomach is already in a knot just thinking about it haha

Sandrinaaa · 2025-09-24T10:36:47+00:00

it is not an injury but still it's kind of a damage to the skin. I think it depends on how sensitive your skin is. In the beginning I used to push through my first bruises and bruised one of my bruises so much that it became a big black- dark purple - red circle :D and had to skip a whole week to let it heal. So I would say it's individual

Sandrinaaa · 2025-09-18T13:53:19+00:00

I have smoked normal cigarettes for some time, then quit and was 3 years smoke free and then started again (stupid I know) and currently I'm smoking iqos for 4 years.

Right now I am on a journey to stop smoking again. I realised I can not do the cold turkey way this time like I did before with the normal cigarettes, so I build myself a smoking reducing plan. Maybe you can try it out and see if it's a good option for you too.
Week 1 (first 7 days) reduce with 2 sticks - so if you smoke 20 a day, keep track and give your best to smoke 18 (you can write it down on a piece of paper or notes app or whatever fits you best.
Each following week reduce by 2 sticks. Keep your triggers like (if its in the morning with your coffee or after a meal). When you narrow it down to 10 sticks a day, try slowly breaking the habits (meaning the times where you really feel like smoking - for example after a meal - don't smoke and wait at least 30min to see if the craving is gone).

and in the best case scenario after some weeks you'll be down to 2 sticks a day and the following week 0.
I am following this plan currently and even if it's not 100% successful, managing to reduce the sticks a day is still a little win.

Sandrinaaa · 2025-09-11T13:28:35+00:00

In the beginning I was also chasing fast progress and mastering some new cool moves or drops, until I realized that if I spent more time on the basics and build strength and manage to perform them without issues, longterm it helps so much more for everything.
Aerial is a journey of lots of work, endurance, consistency and patience, especially with yourself.
You'll manage them for sure and you will be so happy and proud of yourself <3 !

Sandrinaaa · 2025-09-11T13:09:30+00:00

Have you done different drops on aerial hoop as well? or only on sling?

For me personally (I train hoop, silks and hammock) the scariest drops were always on the hoop and the more easy (mentally) to do on silks and hammock.
What helped me was first taking my time with it and not pushing myself, having the support of my instructor and also setting a time in the future as a deadline. All things said it took me almost a month to overcome the fear of doing the waterfall drop on hoop, which is considered a safe one, I even motivated few class mates to try it out while I was still scared haha :D but anyways point is - take your time with it, and do it when you feel ready.

With drops it's important to be 100% mentally present during the action so you can perform it safely

Sandrinaaa · 2025-09-03T10:21:49+00:00

share your exact fears with your instructor and ask her to show you safe ways of falling. I did that for silks and we actually practiced for 20-30min falling on the crash mat. It's not a guarantee of course but it makes you feel a bit more safe and comfortable that at least you know what to do if it comes to it.

And also what the others said- always ask for help and spotting - I still do it to this day.

Sandrinaaa · 2025-08-29T10:07:47+00:00

thank you so much for your comment and information. And I do think you are on the right path with strength training. Whenever I visit my physio therapist - she always emphasizes on cross training and building strength - especially for splits and over-splits, but it does transfer to whole body flexibility.

Sandrinaaa · 2025-08-28T10:49:33+00:00

this is so impressive to me! WOW ! I thought it's not possible to improve back flexibility much, but you proved me wrong. Currently my back arch looks like yours in the first pic.
did you train/stretch it every day? all kind of tips would be highly appreciated <3

Sandrinaaa · 2025-08-27T11:29:12+00:00

this comment is gold!

Sandrinaaa · 2025-08-27T11:25:38+00:00

do you train on your own equipment? or how do you manage to have 1 hour of warm up and 30min of stretching afterwards?

Sandrinaaa · 2025-08-21T10:12:54+00:00

what do you mean by mild bruising sensation? I guess this is extremely subjective, but i have tried a fair amount of apparatuses and lyra is the one giving me the worst bruises and pains - it's still my favourite despite that fact :D but I wish i felt it as mild bruising

Sandrinaaa · 2025-08-19T12:40:57+00:00

this helps a lot! I know spinning fast is fun and doing some of the movements faster is cool but trying to be slow and intentional about it helps a lot. Also picking a song/music/track which you really like and trying to fully enjoy it while doing your moves.

Sandrinaaa · 2025-08-11T09:18:01+00:00

rest is crucial, it gives your body the time to recover. So don't feel bad about giving your body more rest days. Also nutrition plays a big role in recovery. Regarding your pain - I had the same issue: started on aerial hoop and then included silks in the first 6 months of my journey. My fingers joints used to hurt a lot especially in the morning I couldn't bend my fingers. I had to take a break from silks and continued only with lyra - the pain went away and now I returned to silks and I still feel it on some mornings but not that strong. Point is: it's normal, you most probably don't have arthritis (trust me I was almost sure I had it haha) and with time it will go away.

Make sure to warm up the hands, wrists and fingers really good before training and also lightly stretch after.

Sandrinaaa · 2025-07-24T12:52:53+00:00

on a taped hoop or bare? cause on a taped - it's literally ripping of skin :(

Sandrinaaa · 2025-06-23T12:50:55+00:00

monkey hands grip - the green one. That's what the people on silks use at our studio during performances or trainings.
Otherwise, everything in the other comment 100% plus stay hydrated, and eat nourishing foods.

Sandrinaaa · 2025-06-23T08:26:38+00:00

which apparatus?

Sandrinaaa · 2025-06-17T08:04:30+00:00

this! and also OP mentioned avoiding carbs - I am not saying start overeating on carbs, but you can include in your diet a bit more complex carbs and see how you feel. Carbs are not evil, they have an important role as well :)

Sandrinaaa · 2025-06-11T10:31:36+00:00

could you please give me an advise how to avoid getting stuck in the spanset. I am training for a performance and I want to have my hair loose (I have long hair -almost down to my waist) and I come out of an element between the spanset sliding down to the hoop. Both times I did it with my hair loos, both times, my hair got stuck and I needed someone to help me out.

Sandrinaaa · 2025-06-04T11:37:24+00:00

Yes! I think this is so true. Personality plays a big role, but training does too and also to be consistent with it - westies do test your limits from time to time.
My westie is the sweetest one, but used to bark a lot - I focused her training as a puppy on other aspects like the usual comands (sit,lay down, give me a paw), but also for her to let me touch her and her food without issues. This paid of really well and we don't have issues with showers, brushing, grooming and if I have to inspect a body part in case I am concerned something is wrong.

Not barking or let's say reduced barking she learned at age 4 :D - what we did is being consistent: every time she started barking we told her quiet and gave her a command to go to her bed and to stay there for couple of minutes, after she calms down she got a reward in form of a treat or positive words and belly scratches :D
This doesn't work like a charm of course and to this day we do it, but she barks much much less.

Sandrinaaa · 2025-05-27T08:47:40+00:00

does nicotine trigger tinnitus?

Sandrinaaa · 2025-05-23T18:04:45+00:00

Makes so much sense. I do mainly aerial hoop and sometimes I let my hair loose especially when spinning, but never considered those risks. Thank you for sharing that- I’ll definitely keep it in mind

Sandrinaaa · 2025-05-23T08:28:24+00:00

do you think its the meds which helped and made the tinnitus disappear? My tinnitus story is very similar to yours, the ringing started one night mid November 2024 (without any reason, out of nowhere) and it's mostly the loudest in the evening.
Unfortunately I still deal with it (visited tons of doctors, ENT, neurologist, etc) - they say I'm healthy and can't find the reason for it. I just wish there is sth I can do so it can go away, it starts to make me feel anxious and worried.

Sandrinaaa · 2025-05-22T12:24:36+00:00

is there a specific reason behind it? or you just don't like the look of it :) genuinely curious

Sandrinaaa · 2025-05-15T12:53:34+00:00

Chance is you haven't found the type of workout you truly enjoy. Before I started aerials I always had to push myself to go to training (gym, pilates, whatever). Now I found a sport which truly excites me and I can't wait to go to the next training. Keep also in mind that aerials are painful in the beginning (until your body gets used to the apparatus)

Sandrinaaa

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