Over and over again, we have new students ask how they can possibly improve when class is only once a week.

Should they go ahead and hang a trapeze in their living room?
Should they do a million pushups everyday?
Should they really even bother, since obviously they can’t learn a new skill only coming once a week?

Well, as tempting as it is, please don’t hang a trapeze after one class. I’m never going to argue with someone who wants to do pushups. And for God’s sake, DON’T convince yourself that improvement is impossible when class is only once a week!

It’s completely possible to keep improving in aerial classes when class is only once a week. In fact, when you’re just starting out, it’s kind of perfect. You have plenty of time to digest the new information and it gives your body some adjustment time.

But there are a lot of things to do in those sad, sad six days when your feet are on the ground.

Conditioning

Aaahhh, who just cringed? You knew it was coming!

I know. This is not as fun as swinging from the ceiling. But this is the SINGLE MOST IMPORTANT THING YOU CAN DO TO IMPROVE.

Does your teacher do ab exercises on the floor? Do those at home!

Does your studio offer a conditioning class? Take it! Our studio offers aerial conditioning classes three times a week. They are open to every student, and are required for our performance company members. New students are oftened intimidated by these classes, but chances are, if you’re at a safe school, they’ll be tailored to everyone’s fitness level. Ask your teacher.

Can you get a pullup bar? I have one that hangs in the doorway at home. It’s great for, duh, pullups. But when I started focusing on trapeze, this came in really handy for static moves under the bar.

Seriously. Condition.

Take Notes During Class

Bring a pen and a notebook and take notes during class. Write down what new moves you learned, what conditioning exercises you did, etc. Ask your teacher if you can take pictures or record yourself or them doing that new silks wrap. I’m a visual learner; video plus notes helps me a lot.

Mentally Practice

This is far more helpful than it sounds. Mentally walking yourself through the physical steps of a new trapeze transition or silks move is huge. Where should I place my hand on the rope? Should my leg be in the middle of the trapeze bar or near the thimble? Which side am I placing the fabric on before my knee hook?

If you can work these things out on the ground, step-by-step, in your head, it will be so much easier in the air.

Eat Well

This means actually eating!

Aerial classes are physically demanding. You need those calories. Don’t fear them; good calories are your friends!

The key here is good calories. If you eat like crap, your physical performance will likely reflect that.

Stretch

Finally, make stretching a habit. Just like you want to build strength for aerial, maintaining and increasing flexibility is really important. Focus on your shoulders, hips, and everyone’s favorite, the splits.

Make sure to stretch after you condition. Stretching temporarily weakens your muscles, so save it for after all those pullups. Because you are definitely conditioning, right?

Have you just taken your first aerial silks class? Just climbed off the lyra or the trapeze? Still wound up and wondering what to do with all that lingering energy? Make it work for you!

Cool Down!

This is the first thing you should do after class. Cool down whatever you have just worked. Stretch! Your muscles have just worked hard, and they need some lovin’. Pay special attention to your shoulders (I say this from experience), and any part of your body that you’ve worked a lot (which in aerial, tends to be everything).

Don’t skip this!
With all of the strength that silks, trapeze, lyra and whatever else you choose to climb on is building, loss of flexibility is a constant threat. It will also help your muscles be less tense the next day.

Eat Protein

Protein builds and repairs muscles, and after you’ve worked them so hard in class, your body is probably craving some. Eating protein after a workout speeds up recovery and can help you gain strength faster (which means nailing that climb sooner).

You’ve got options here. I eat eggs CONSTANTLY. I love them. Red meat! Any meat! Tuna (seriously, this stuff is almost pure protein). Greek yoghurt.

Looking for vegan options? Lentils, quinoa, tempeh, tofu… You’re not off the protein hook.

Take Notes

If you don’t already take notes during class, jot some down after while the material is still fresh. Include what you worked on, what conditioning you did, and especially helpful, any tips you figured out. Does this transition go smoother when your hand is facing forward? Does this silk drop go land better when you imagine you’re a board? That stuff is helpful. For real.

Mentally Review

This goes along with taking notes, but it’s a big one. Take some time to mentally review what you’ve just learned while it’s still rolling around up there. In your head, walk yourself through the steps. It will help solidify what you’ve just learned, which will give you a BIG headstart the next time you’re in the air.

Epsom Salt Bath

It eases sore muscles, and it’s a bath. And you shouldn’t need any more convincing than that.

What about you?

Anything you find helpful after class? Give us your own tips.

Class Is Only Once a Week! Can I Really Improve?