Capoeira 100-An Illustrated Guide to the Essential Movements and Techniques

Capoeira 100 is a step-by-step guide to 100 techniques and 100 exercises for training in the art of capoeira. In Part One of the book easy-to-follow instructions and phototgraphs guide you through defensive movements, groundwork, flying kicks, escapes, floreios, and acrobatics of capoeira, with

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pointers and hints on their application in the game. Divided into beginning, intermediate, and advance sections, there are suitable techniques for students of all levels.

Part Two provides 100 exercises, games, and training drills to practice alone or with a partner. The exercises are designed to build timing, versatility, and conditioning, and are so varied you can train100 times without ever repeating the same exercise twice. Each drill has been tried and tested in capoeira classes by expereinced capoeira instructors. Capoeira 100 concludes with a glossary of 100 Portuguese terms used by Brazilian capoeira players, and a Q & A section of common questions.

This unique training manual is ideal for capoeira students, freestyle martial artists, dancers, actors,fitness enthusiasts, and others who increasingly look to capoeira for its inspiring and diverse techniques.

A graduate of the London School of Capoeira, Gerard Taylor co-founded the Oslo Capoeira Klubb in Norway in 1966. Since then he has taught classes and workshops to thousands of people of all ages and nationalities. Taylor is the author of the popular Capoeira Conditioning and Capoeira: The Jogo de Angola from Luanda to Cyberspace, volusmes I and II.

Contents

Acknowledgments
Introduction
Why Capoeira 100?
What is capoeira 100?
Using the book
Conditioning
A note on syle
Application within the game
Part One: The movements
A Beginner movements
1 Ginga
2 Ginga 2
Esquiva lateral
4 Esquiva
5 Negativa normal
6 Negativa de solo 1 (negativa derrubando)
7 Negativa de solo 2
8 Negativa lateral
9 Cocorinha, Resistencia (queda de cocorinha)
10 Cocorinha 2
11 Queda de quatro
12 Ponte
13 Role 1
14 Role 2
15 Au compasso
16 Au normal
17 Queixada 1
18 Queixada 2
19 Armada
20 Bencao
21 Meia lua de frente (meia lua)
22 Ponteria 1
23 Ponteria 2
24 Chapa
25 Chapa giratorio
26 Chapa de costas 1
27 Chapa de costas 2
28 Chapa no chao 1
29 Chapa no chao 2
30 Martelo de estalo
31 Martelo giratorio
32 Meia lua de compasso
33 abo de arraia
B Intermediate movements
34 Au cabeca no chao
35 Au cruzado
36 Corta capim (capim cortado)
37 Au cabeca no chao-queda de rins
38 Esquiva queda de rins
39 Queda de rins (moving)
40 Bananeira cabeca no chao
41 Bananeira
42 Bananeira fechado 1
43 Bananeira fechado 2
44 Moenda
45 Au coisa
46 Au quebrado (bico de papagaio) 1, Au quebrado (bico de papagaio) 2
47 Au batendo
48 Chapeu de couro
49 Meia lua de compasso-queda de rins
50 Meia lua de compasso sem mao (chibata)
51 Meia lua de compasso cabeca no chao
52 Alavanca
53 Encruzilhada
54 Rasteira 1
55 Rasteira 2
56 Joelhada
57 Galopante (telefone)
C Advnaced movements
58 Au (on forearms)
59 Au chibata
60 Au sem mao (au mortal)
61 Au quebrado (on the forearm)
62 Au quebrado 3, au quebrado 4
63 Piao de cabeca
64 Piao de mao
65 Escorpiao
66 Escorpiao cabeca no chao
67 Invergado
68 Au espinha
69 Rabo de arraia (from a handstand)
70 Macaco
71 S-dobrado (s-macaco)
72 S-dobrado 2
73 Mola
74 Gato
75 Gato (on the forearms)
76 Helicoptero
77 Relogio
78 Armada pulada
79 Parafuso 1
80 Parafuso 2
81 Salto mortal
D Partner sequesnces
82 Chapeu de coura-esquiva lateral
83 Bencao-esquiva
84 Cabecada-au normal
85 Bencao-esquiva para dras
86 Meia lua de compassoo-esquiva lateral
87 Cabecada (angola style)-au normal
88 Armada-resistencia
89 Armada-parafuso
90 Meia lua de compasso-esquiva to ponte (bride walkover)
91Ponte walkover: breakingit down
92 Vingativa
93 Tesoura 1
94 Tesoura 2
95 Tesoura-oau compasso
96 Tesura-au normal
97 Au batendo-role
98 Meia lua de compasso-esquiva lateral-au quebrado
99 Martelo de esstalo-au normal
100 Queixada-armada-meia lua de compasso
Part Two-The exrcises
100 capoeira exercises, sequences, and games to improve your skills and conditioning
General comments on the routines
Sequences to do alone or with a partner
1 Rago de arraia-negativa lateral under kick
2 Meia lua de compasso
3 (I) au normal-cabecaada
4 Bencao-chapa de costas
5 (I) bencao into chapa de costas-up into bananeira
6 (I) queixada 2-armada-meia lua de compasso to the left and right
(I) queixada-armada-meia lua de compasso-au normal/compasso
8 Armada-esquiva together
9 Queixadas alternating with apartner
10 Negativa normal-tesoura
11 Negativa normal-tesoura au normal/compasso
12 (I) armada-rasteira
13 (I) martelo de estalo-rasteira
14 (I) armada-rastira-au normal
15 (I) armada-parafuso
16 (I) martelo de estalo-au coisa
17 (A) armada-helicoptero
18 (I) Rabo de arraia
19 (I) rabo de arraia negativa lateral-au cabeca no chao-rabo de arraia
20 (A) meia kua de compasso-au on the forearms (or for beginners, au normal)
21 (I) au-negativa normal-chapeu de couro
22 (I) armada.esquiva lateral-au-negativa normal-change direction-chapeu de couro
23 (A) armada.resistencia-role.au chibata (two players)
24 (I) au batendo
25 Meia lua de compasso-martelo giratorio (two players)
26 (I) corta capim-meia lua de compasso-vingativa ginga-esquiva lateral (two players)
27 Armada-tesoura 1 (two players)
28 (I) rabo dearraia. esquiva queda e rins-role (two players)
29 armada-resistencia (two players)
30 (A) armada.cocorinha-armada pulada (two players)
31 (I) meia lua de frente esquiva lateral-resistencia-macaco (two players)
32 Marelo de estado.esquivachapa (two players)
33 Martelo de estalo.esqiva-cabecada (two players)
34 (I) negativa lateral-moenda-au cabeca no chao
35 Reverse armadas (two players)
36 Reverse meia lua de compasso (two players)
37 Martelo de estalo drill (two players)
38 Martelo de estalo-au normal
39 (A) esquiva lateral-negativa normal-s-dobrado
40 Meia lua de frene-au compaso nagativa laeral-queda de rins-tesoura (two players)
41 Quieixada-meia lua de compasso: no-foot-downcontinuation sequence
42 (I) armada-encruzilhada (two players)
43 Bencao-negativa de solo (two players)
44 Negativa lateal-negativa de solo lateral swa--over
45 (I) negativa lateral-negativa de solo2: lateral swap-over with au cabeca no chao
46 (I) rabo de arraia-negativa lateral and negatia de solo 2: lateral swap-over with au cabeca no chao (two players)
47 Meia lua de compasso cocorinha-cabecada (two players)
48 Looking for an opening under meia lua de compasso (two players)
49 High-repetition rasteira
50 High-repetiton armada takingthe feet from a parallel stance
51 (I) au cruzado-nagativa normal-chapeu e curo
52 Chapa no chao-esquiva para tras (two players)
53 (A) rabo de arraia-mola (two players)
Focus games
54 Jogo de baixo (low game)
55 Jogo de dentro
56 (I) floreios and acrobacia (flourishes and acorbatics)
57 Playing in slow motion
58 Speed play
59 Game with one or two hands onthe floor
60 Cabescada drill
61 Au chase
Conditioning and strength exercises
62 Tesoura push-ups
63 Tesura spring pusho-ups
64 Cocorinha walk
65 Queda de quatro walk
66 (A) au normal in slow motion
67 negativa de solo2: Lateral jumping push-ups
68 Au press-up-Au queda de rins ush-up
69 (I) cabeca no chao waist flexor
70 Cabeca no chao twister (with moenda)
71 Negativa (no hands)
Advanced sequences and conditining
72 (A) Bananeira walking
73 (A) Bananeira-cabeca no chao (bananeira push-ups)
74 (A) au cabeca no chao push-ups
75 (A) gato strength training
76 (A) piao de cabeca into bananeira
77 (A) au batendo (scissor kicks)
78 (A) bencao.esquiva-ponte-walkover (two players)
79 Tesoura jumps
80 Meia lua de compasso-piao de mao (two players)
81 Espinha forward and reverse
82 Espinha wheel
83 Queixada-espinha (two players)
84 Armada-meia lua de compasso sem mao (chibata): No foot down
85 Bananeira-queda de rins push-ups
86 Bananeira-lower into cabeca no chao, into escorpiao cabeca no chaMiscellaneous exercises
87 Ginga
88 Mirroring
89 Focusing
90 Au quebrado
91 Bananeira quiver
92 Stationary esquiva
93 Verse-chorus breathing wth singing
94 Meia lua de compasso-rabo de arraia chasing (two players)
95 Queda de quatro tag warm-up for a group
96 Ginga back and forth,and change directin
97 Macaco spinning
98 Capoeira solo
99 Magic berimbau
100 Pulo de onca
100 Useful words and phrases
Some commonly asked questions in capoeira
About the author and the photographers

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