🗓️ 29062025 1155
For every move, focus on
- 手臂
- 视线
- 重心
- 刃
基本功
- cross / back cross
- snake / back snake
- double crazy / stroll
- back double crazy / back stroll
- crazy sun
- mabrouk
- crazy
- sun reverse sun
- nelson
- backwards nelson
- mega
- 前蛇翻刃
- 后蛇翻刃
- reverse nelson
- (snake nelsons?)
- italian
- mexican
- total cross
- volte
- brush
- reverse brush
- j turn
- fan-volte
- j turn bell
- X
- crab jump
- x jump
- bicycle jump
- wiper
- jump jump back one foot
- crazy legs
heel toe / toe toe
- snake
- cross
- back snake
- back cross
- final
- oliver
- forward one foot
- backwards one foot
- 3 + 3
- shift
- rekil
- back rekil
- reverse shift
- one foot brush
Back Nelson
Mexican
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双脚外八字前一后
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膝盖弯曲，
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左脚支撑右脚推出抬起，放脚做后交叉，交叉后打开成内八字同时向左旋转180°，身体同时旋转。
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转身后右脚不动，左脚向外打开，重复动作。
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Start with both feet in an outward V-shape (toes out), one foot in front of the other. Bend your knees.
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Push off with your right leg while the left supports. Lift the right foot, cross it behind, then open up into an inward V while rotating your body 180° to the left.
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After turning, keep your right foot in place, open your left foot outward, and repeat the motion.
Volt
- https://www.douyin.com/video/7255219851340418319
- 交叉打开，顺势拉右脚点起，同时左脚外八，向右旋转
- 右手发力一同旋转
- 旋转时右脚原地点住，也是外八
- 旋转180°后，左脚站住，右脚向前收回成外八站立
- 膝盖弯曲，点或不点左脚，向右翻刃接交叉。重复以上。
English Translation:
- Uncross your legs and lift the right foot while pulling it naturally
- Open your left foot outward as you spin to the right, with your right hand helping the rotation
- After a 180° turn, stand on your left foot, bring your right foot forward into an outward V
- Bend your knees slightly, optionally tap your left foot, and flip your right edge to cross again
Sun
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右脚打开后外八字点住，左脚膝盖微屈地，做向右点刃旋转。
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身体横向攻杆时收右脚，推左脚外八点住，右脚膝盖微屈理地，继续向右旋转。
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右脚顺势后拉，在下一个轮微后交叉。交叉后重心放在左脚，右 脚抬起转身打开成外八。
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左脚理地抬起重复前交叉。
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Start by placing your right foot outward (in a V) on the edge, with your left knee slightly bent, initiating a rightward rotation.
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As your body moves sideways toward the bar, retract your right foot and push the left outward. Keep rotating right.
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Pull your right foot back smoothly and cross behind slightly. After crossing, shift weight to the left, lift your right foot, and open into an outward V again.
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Lift the left foot and repeat the front cross.
Crazy
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上身肩膀与桩平行，脚下做横向前后交叉。
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膝盖微屈，手臂与髋关节做交叉转动，尽量以斜角切入出桩。
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交叉后快速打开，利用髋关节打开角度顺势后拉接下一步。
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发力为一前一后，不要同时打开。
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Keep your shoulders parallel to the cones, crossing your legs front and back horizontally.
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Slightly bend your knees. Rotate your arms and hips in coordination to move through the cones diagonally.
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After crossing, quickly open up using hip rotation and pull back for the next move. Your force should alternate — one leg forward, one back — not both open at once.
Double crazy
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身体正面对桩，手臂自然打开
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核心稳住。
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前面的脚往同侧打开，利用髋关节转动尽可能把前脚横向对桩
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打开的同时重心后置到后脚，前脚顺势抬起往后放，做交叉的同时再打开另一只脚。
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Face the cones directly, arms open naturally, keep your core stable.
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Open the front leg sideways, rotating from the hip to align your foot perpendicular to the cone.
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As you open, shift your weight to the back leg. Lift the front leg backward, cross it, and then open the other leg outward.
Back Nelson
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外八字侧向站立，双手自然打开，膝盖微屈。
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蹬伸发力的时候，右脚抬起，左脚后拉。
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滑过第一个桩后，左脚主动提拉发力，右脚从空中做向后剪切的动作，使得落脚的同时正好成型后交叉。
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交叉后重心放左脚，右脚抬脚打开成外八，重复第一步动作。
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Stand sideways in an outward V stance with arms open and knees slightly bent.
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When pushing off, lift the right leg and pull the left back.
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After passing the first cone, pull and push with the left leg while slicing the right leg backward in the air to land into a back cross.
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Shift weight onto the left leg, open the right foot outward again, and repeat from the first step.
X Jump
- weight on toes
- don’t let energy on feet dissipate
- jump up
Special
- kick and move leg in a crescent arc
Reverse shift
- leg should move in an arc
- need to 蹬地
- use your 跨
- hands should
References
- akt skating camp