Name: Playbook - Jess St John - Dragon 360
Uploaded: 2023-12-13T15:49:49.556Z
Duration: 60 min
Description: Dragon 360

We all have a dominant and non-dominant side, but when it comes to twisting, sometimes it can be hard to determine which way to spin. In calisthenics, gymnastics, or other similar sports, it’s rare to spin both ways when training bigger skills, so it’s important to figure out which way you spin early on and stick to it. Here’s a few ways to help figure it out if you’re unsure.

1. Walk or jog to a point and turn around to come back. If you turn left, you’ll spin left, if you turn right, you’ll spin right. 
2. Try a jump full turn or cross your legs and spin in a circle. One way will likely feel easier. Go with the direction that’s more natural to you.

How to know which way to twist

Practice on a short bar or barbell. Be sure to watch the bar the entire time and keep hands close together. This way you won’t have far to reach and you’ll always be able to see both hands on the bar.

Twisting left:
- Let go with right hand and grab the bar with a reverse grip
- On your back swing let go with your left hand and roll the back of your left hand overtop of your right hand
- As you twist, grab the bar with your left hand and let go with the right 
- Re-grip with your right hand 

Twisting right:
- Let go with left hand and grab the bar with a reverse grip
- On your back swing let go with your right hand and roll the back of your right hand overtop of your left hand
- As you twist, grab the bar with your right hand and let go with the left 
- Re-grip with your left hand

Dragon 360 Hand Placement

A dragon 360 will be easier if you have more height. In the best case scenario, your body will be completely horizontal. This will allow you to feel weightless and complete the twist exactly as you would on the floor.

On the floor…
- Start lying on your stomach with legs and arms extended 
- If you are twisting left, raise your left leg. If you are twisting right, raise your right leg
- Lift your leg up off the floor with minimal side to side movement
- Maintain a hollow body and use your hips to continue to twist your body until you are back to your stomach

While you will likely only dragon 360 in one direction, it’s good to practice both to reduce muscular imbalances and enhance overall proprioception

Kick and Roll

- Swing high
- Reverse your first hand (see hand placement video to determine which hands)
- Practice staying in line with one hand reversed (only swing back and forth, not side to side)
- During the front swing, split legs so the foot in front is on the opposite side of the hand that is reversed.
- During the back swing, kick the heel back of the leg that is in front - it should catch up with and pass your other leg
- Do a 180 and instead of rolling your hand over the bar, catch it from behind
- Do a separate 180 before getting off the bar to condition your body for the 360

Dragon 360: Step 1

- Swing high
- Reverse your first hand (see hand placement video to determine which hands)
- During the front swing, split legs so the foot in front is on the opposite side of the hand that is reversed
- During the back swing, kick the heel back of the leg that is in front - it should catch up with and pass your other leg
- Do a 180 and roll the back of your hand over top of the hand that is in reverse grip
- Watch the bar so that you are able to catch it with the first hand
- Be prepared to let go as this may be strenuous on the shoulders if you are less mobile/flexible in that area

Dragon 360: Step 2

- Swing high - this is so important to have time to get the full twist around! Send it!
- Reverse your first hand (see hand placement video to determine which hands)
- During the front swing, split legs so the foot in front is on the opposite side of the hand that is reversed
- During the back swing, really drive back the heel of the leg that is in front - it should catch up with and pass your other leg
- Watch your hands
- Roll the back of your hand over top of the hand that is in reverse grip and continue to catch the bar on the other side of it 
- As you get good at this, you can increase the speed at which your hands move, shuffle them as you catch, or even give yourself more air time

Dragon 360

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