Student Objectives:
The student will experiment with the transition into the Triangle from the Leg Weave position with a compliant partner.
The student will develop the ability to invert, with a focus on proper spacing including the space around the head and shoulders.
Teaching Cues:
Sleeves
Scissor
Open the Knees
Shrimp and Weave
Switch Grips
Use the Ruler
Elevate the Booty
Head Out of the Way
Roll Under
Triangle
Lesson: Leg Weave to Triangle
The Leg Weave Entry
The assisting student will start in the Triangle Sit with their knees on the ground and their buttocks on top of their heels. The practicing student will start in the Closed Guard position with their legs wrapped around the waist of the assisting student. Next, the practicing student will then take two same side sleeve grips.
Once in the starting position the practicing student will maintain their sleeve grips and enter into a scissor sweep with their legs. This can be accomplished with a partial Shrimp to make space and then sliding the knee across the beltline. Once the knee is across the assisting student’s centerline the knee can be opened and framed against the assisting student’s same side shoulder. The practicing student should then place both feet on the assisting students hips and gently squeeze with the outside knee. The resulting position should be, one knee in between the assisting student’s shoulders and one on the outside with both feet resting on the hips. Once the legs are aligned correctly the practicing student should gently stretch the assisting student by pulling with the arms and pushing with the feet. The goal is to take all of the slack out of hte assisting student’s sleeves and create a counter pressure.
Next the practicing student will make a dramatic lateral Shrimp in the direction of the knee that is on the outside. The hip movement should place the practicing student completely on their side with their chest angled towards the assisting student. What is now the furthest foot should have a strong foot placement that makes stretching/pushing very easy. This bottom leg will stretch as the arms pull to create a very powerful kuzushi.
After stretching the assisting student by pulling and pushing the practicing student will weave their top leg over the assisting student’s head and then back into the space by the near armpit. The foot should pass through the armpit with the toes actively flexed. The practicing student will then draw the knee of the woven leg back towards their chest until the top of their foot locks against the back of the assisting student’s shoulder. When the foot makes contact, the assisting student should gently open the knee of the woven leg away from the assisting students body. This should effectively trap the assisting student’s arm.
The Triangle
To execute the Triangle, the practicing student will release the sleeve of the non-woven leg and grab the sleeve of the woven leg. Once the grip is secure, the same side grip may be released and used to assist during the inversion.
To invert, the practicing student will take their free hand and make a spear hand with the thumb facing down. The pinky finger of the hand spear should be placed in the assisting student’s far armpit. This hand will act as a measuring device to help the practicing student gauge the distance and maintain enough space to clear their head under the assisting student’s body. Once the space is confirmed, the practicing student will remove the foot of the non-woven leg from the hip and place it on the floor outside the assisting student’s knee on the same side as the woven leg.
Once the foot is posted on the floor it should be used to elevate the practicing students buttocks into the air. The goal is to get the buttocks as high as possible while remaining posted on the foot and their shoulder. After maximum elevation is achieved, the practicing student should roll their head out of the way by tucking their chin to their chest. This should open a pathway to roll onto their shoulders. As the head is rolled under the body, the practicing student will remove their posted foot from the floor and allow it to swing around until the thigh makes contact with the assisting student’s neck to initiate the Triangle Submission.
The rotation during the inversion will naturally unravel the woven leg and allow for a clean transition into the Triangle. Make sure the practicing student maintains the grip on the sleeve throughout the rotation so that they can force the Triangle, otherwise an experienced grappler will attempt to remove the arm from the submission.
Possible Extensions:
If the student struggles with the inversion then you can teach them how to get their head out of the way by teaching a modified inversion. To teach the head placement, have the practicing student roll up on shoulders and place their feet on the floor behind their head. This is referred to as the Plow Pose in Yoga.
Once the feet are posted behind the practicing student’s head they will then roll laterally to a seated position. This reinforces the correct pathway for student’s to finish the inversion and creates a smooth transition that does not bind the neck.
After using the Plow Position as an instructional scaffold, the practicing student should be encouraged to start in the seated position, fall to their side and then elevate their buttocks until they can move into the Plow Pose. This can be accomplished as the written lesson plan above by pushing off of both feet, posting on their shoulder and elevating their buttocks.
Once in the Plow Pose, the practicing student will then roll their head out of the way and fall on the complete other side. This is referred to as the Super Shrimp. As a student gains proficiency in the Super Shrimp, they will also gain proficiency in the Roll Under Triangle.
There is an Omoplata entry if the assisting student makes a few adjustments while half way through the inversion. This is not included in the curriculum as the Omoplata is forbidden in some of the younger age groups. Be aware of the possibility and if it is a legal option it will be easily available.
If the assisting student collapses on practicing student’s knees then the inversion can become difficult (or impossible). In this event, the practicing student should force themselves to turtle while still maintaining the grip on the sleeve. When going to turtle it is best to point the head directly away from the assisting student.
Once in the Turtle position, the sleeve can be released and then the practicing student should immediately execute a shoulder roll arching the non-woven leg over the assisting student’s body and landing in an Open Guard position.
Possible Refinements:
For many of the student’s they have never inverted and this is an introduction to how to create a successful inversion. There should be a large emphasis on moving their own head out of the way as it is most commonly the barrier in transitioning onto the shoulders. Make sure to emphasize how to tuck the chin.
The hand in the armpit is not necessary to complete the Triangle. However, newer students may feel comfortable using that hand to assist in the rotation.
If the student is hitting their head on the assisting student’s knee during the inversion then they are typically too close or not elevating their buttocks high enough. Make sure to monitor this space as the student is practicing the movement.
While swinging the leg around make sure the practicing student maintains control of their body and does not kick the assisting student in the face.
While the leg is not needed to create momentum for the rotation more experienced practitioners may find it beneficial to use it in this manner as it will increase the speed and power of the entry. I encourage student’s learning the technique to do it slowly and build out the pathways before adding speed and power to the rotation.
Reference materials:
Teaching Reflections:
How did I do teaching?
What could I do better next time?
Did the student gain proficiency in lesson material?