So you’ve got the basics of Capoeira down—ginga feels fluid, your au is smooth, and you’re holding your own in the roda. Now it’s time to level up. Intermediate Capoeira isn’t just about flashy moves; it’s about strength, agility, and that unmistakable style that makes your game unforgettable.
These drills will sharpen your technique, build explosive power, and add flair to your sequences. Let’s dive in.
1. Resistance Band Ginga & Esquivas
Goal: Strengthen legs/core, improve stability in motion
Wrap a resistance band around your thighs (just above knees) and sink into your ginga. The band forces you to engage your glutes and core to maintain form. Add esquivas (dodges) with control—feel the burn in your quads as you stay low. Do 3 sets of 1-minute rounds.
2. Precision Landing Drills (Au, Macaco, S-Dobrado)
Goal: Silent, controlled landings = better agility
Place a small towel or tape mark on the floor. Execute an au (cartwheel) or macaco (back handspring) aiming to land both feet exactly on the spot. No wobbles. For S-dobrado (double leg sweep), focus on landing in the same position you started. 5 reps per side.
3. Flow Chains: Combining 3+ Moves Under Pressure
Goal: Build creative, adaptive sequences
Pick 3-5 moves (e.g., meia lua + queda de rins + headstand). Drill them in order until fluid, then randomize. Have a partner call out moves mid-flow to force adaptability. Time yourself: Can you chain 10 moves in 30 seconds without breaking rhythm?
4. Weighted Armada & Martelo (Ankle Weights)
Goal: Explosive kicks, faster recovery
Wear 1-2lb ankle weights (or none if you’re new to this). Throw armada (spinning kick) and martelo (roundhouse) with full extension but controlled returns. The weight builds muscle; removing it later makes your kicks lightning-fast. 8 reps/side, 3 sets.
5. Shadow Capoeira with Mirrors (Or Video)
Goal: Refine aesthetics and self-awareness
Play an imaginary game in front of a mirror or record yourself. Watch for:
- Are your movements expansive or cramped?
- Do transitions look intentional or rushed?
- Is your expression engaged or blank?
Style isn’t vanity—it’s communication.
Consistency > Complexity
These drills work best when done 3-4x/week. Mastery isn’t about nailing every move tomorrow; it’s about incremental progress. Record your sessions, celebrate small wins, and most importantly—bring this energy to your next roda.
Axé!
