Unlock the next stage of your journey with these essential drills and progressions.
You've nailed the top rocks, six-steps, and freezes. You can hold your own in a cypher. But now you're staring at that elusive next level—the realm of power moves that seem to defy physics and gravity.
That transition from foundation to power isn't about magic; it's about methodical progression and smart training. This guide breaks down the three foundational power moves that will build the strength, momentum, and body awareness needed to elevate your breaking to new heights.
Windmills
The cornerstone of power. Mastering the windmill teaches you how to generate and sustain momentum, distribute weight, and fearlessly commit to going inverted.
Key Progression Steps:
- Stab & Collapse: Master the controlled collapse from a freeze into the coiled position.
- Back Spin: Develop the clean, rounded back spin that forms the foundation of the rotation.
- Leg Momentum: Learn the coordinated whip of the legs to generate continuous power.
Essential Drill: The Coin Drop
From a standing position, swing your leg up and over, dropping onto your upper back as if you're a coin being flipped. This builds the muscle memory for the initial drop, which is often the biggest mental block. Practice this 10x per side at the start of every session.
Swipe
The swipe is your entry into explosive, two-handed power. It builds tremendous shoulder push-off strength and teaches you how to redirect energy through your whole body.
Key Progression Steps:
- Shoulder Hops: Build the foundational strength to push your entire body weight off the ground with one arm.
- Kick-Up Momentum: Isolate the powerful leg swing that initiates the rotation.
- The 360 Hop: Practice the full rotation without the swipe motion, landing on your feet.
Essential Drill: Swipe Push-Ups
In a push-up position, explosively push off with both hands so your upper body lifts off the ground. Focus on getting height. This develops the explosive push strength crucial for multiple swipes. Aim for 3 sets of 5-10 explosive reps.
Flare
The gateway to gymnastics-based power. The flare builds insane core stability, hip flexibility, and teaches the precise timing of weight transfer needed for more complex moves like airflares.
Key Progression Steps:
- Planche & L-Sit: Develop the core and hip flexor strength to keep your legs elevated and controlled.
- Circle Walks: Practice the leg movement pattern while standing, focusing on wide, controlled circles.
- One-Legged Flares: Master the first half of the rotation before committing to the full move.
Essential Drill: Paper Plates & Wall Drills
Place your hands on paper plates (or actual glide discs) on a smooth floor. Position yourself next to a wall and practice swinging your legs in the flare motion, letting your feet tap the wall for support. This builds the muscle memory for the circular leg sweep without the fear of falling.
Power Up Your Practice
Mastering these moves isn't about rushing to spin faster. It's about deliberate practice. Dedicate 15-20 minutes of each session to drilling these progressions. Film yourself, analyze your form, and be patient with the process.
Power is built one rep at a time. The strength, confidence, and flow you gain from these three foundational moves will not only add spectacular elements to your sets but will fundamentally change how you move through all your foundational steps.
Now get to the lab. The cypher is waiting.
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