Now that you're good at two-handed wheeling, it's time to take your practice to the next level: one-handed wheeling. One-handed wheeling can be a bit tricky at first, but once you get the hang of the technique, it's fairly easy to do. This exercise is the stage before moving on to the exercise of the handless wheeling. This article will describe two variations of one-handed wheeling. The first is wheeling with the "far-arm", or the hand opposite the guide foot (lead foot), while the second is wheeling with the "near-arm" i.e. the same hand as the guide foot..
Step
Method 1 of 2: Hand-Away Wheeling
Step 1. Master the wheel with two hands
You'll need to master the two-handed wheel first before the one-handed exercise. Do the wheeling exercise with the right and left legs. This will improve your form of movement and the shoulder strength needed to perform a one-handed wheeling motion.
Step 2. Find a good place to practice
Chances are, you'll fall a few times before you master the one-handed wheel. So, practice on a soft surface. If you have, use an exercise mat. If not, look for grassy soil that is soft enough to work out, such as in the garden or backyard. Make sure your practice room is spacious enough so it doesn't hit the furniture!
Step 3. Do the wheel a few times to warm up
One-handed wheeling is not much different from two-handed. Do regular wheeling a few times so that your body remembers the sensation of wheeling correctly.
Step 4. Practice the footwork
Now it's time to practice your footwork and hand placement by doing a slow wheeling motion (using one hand). The movement is the same as for a regular wheel, but place the near-hand (same hand as the guide leg) on the back. Take a starting stance and place your hands-away on the ground about 30-45 cm from the guide leg while lifting the other leg. Feet, back and hands should be in a straight line. Repeat a few times to get an idea of the initial steps of one-handed wheeling.
- Make a marker on the floor for the correct stance of the wheeled movement.
- The point of placing the hands depends on the desired height and wheel speed. Do some experimentation to get the right distance.
Step 5. Take a stand
Lift the guide leg slightly off the ground and raise your arms up as if you were doing a regular wheeling motion. Don't forget to put your hands far behind your back (If your right foot is in front, put your right hand behind your back).
If you're afraid of failure, just bend your arm slightly. That way, the far-hand can still catch you when you fall
Step 6. Bend forward and plant your hands
If starting with your right foot, place your left hand on the ground. If starting with your left foot, place your right hand on the ground. Make sure your hands are planted perpendicular to the wheel and your fingers are pointing inward and pointing at your feet to keep the wheel straight. For example, if you start with your right foot, plant your left hand, and make sure your fingers point towards the left, not the right.
Step 7. Kick off with your back foot and kick your foot into the air
The greater the momentum, the easier the wheeling can be. Try to take off and land in a straight line.
Step 8. Add momentum
One-handed wheeling is easier to do if you've built up speed beforehand. Therefore, try to do the wheeling a few times slowly, then add a running start or lunge like a regular wheeling motion.
Step 9. Practice, practice, and keep practicing
Keep practicing until your wheeling feels and looks smooth and easy. Try to start with the left and right feet until you can wheel with both sides of the foot equally well.
- If far-handed wheeling is too intimidating, try near-handed wheeling first. Some people find it easier to wheel with near-hands.
- If you're too afraid of falling, ask someone to watch you until you're sure.
- If your wheel isn't oriented properly, it means your hands are in the wrong position, or your legs aren't straight. Ask someone to monitor and correct your movements.
Method 2 of 2: Close-Handed Wheeling
Step 1. Master both regular wheeling and far-handed wheeling
For most people, this method of wheeling is more difficult because it is less stable. Make sure you've mastered both regular wheeling and hand-wheeling before moving on to this method.
Some people find it easier to wheel with near-hands. If far-handed wheeling is too difficult, try near-handed
Step 2. Find a good place to practice
Chances are, you'll fall several times before you master the one-handed wheel. So, practice on a soft surface. If you have, use an exercise mat. If not, look for grassy soil that is soft enough to work out, such as in the garden or backyard. Make sure your practice room is spacious enough so it doesn't hit the furniture!
Step 3. Do the wheel a few times to warm up
One-handed wheeling is not much different from two-handed. Do regular wheeling a few times so that your body remembers the sensation of wheeling correctly. Then, also do some wheeling with the far-hand if you're good at it.
Step 4. Practice the footwork
Now it's time to practice your footwork and hand placement by doing a slow, one-handed wheeling motion. The movement is the same as for a regular wheel, but place your hands close (same hand as the guide leg) on your back. Take a starting stance and place your hands close to the ground about 30-45 cm from the guide leg while lifting the other leg. Feet, back and hands should be in a straight line. Repeat a few times to get an idea of the initial steps of one-handed wheeling.
- Make a marker on the floor so that the posture of the wheeled movement is trained correctly.
- The distance between the hands depends on the desired height and wheel speed. Do some experimentation to get the right distance.
Step 5. Take a stand
Lift the guide leg slightly off the ground and raise your arms up as if you were doing a regular wheeling motion. Now, bend your knees and get ready to plant your hands on the ground. If you start with the right foot, then the hand placed is the right hand.
Step 6. Bend forward and plant your hands
If starting with your right foot, place your right hand on the ground. If starting with your left foot, place your left hand on the ground. Make sure your hands are planted perpendicular to the wheel and your fingers are pointing inward and pointing at your feet to keep the wheel straight. For example, if you start with your right foot, plant your right hand, and make sure your fingers point towards the left.
Step 7. Kick off with your back foot and kick your foot into the air
The greater the momentum, the easier the wheeling will be. Try to take off and land in a straight line.
Step 8. Add momentum
One-handed wheeling is easier to do if you've built up speed beforehand. Therefore, try to do the wheeling a few times slowly, then add a running start or lunge like a regular wheeling motion.
Step 9. Practice, practice, and keep practicing
Keep practicing until your wheeling feels and looks smooth and easy. Try to start with the left and right feet until you can wheel with the left and right feet equally well.
- If you are too afraid of falling, ask someone to watch you until you are sure.
- If your wheel isn't oriented properly, it means your hands are in the wrong position, or your legs aren't straight. Ask someone to monitor and correct your movements.
Step 10. Further details
If you can't resist using your second hand, you can try doing a regular two-step wheeling motion first. The trick, do the wheel with two hands as usual, but do not immediately implant both hands. First of all, first plant the hand in front, pause for a moment, then plant the other hand. So, the footwork is: feet-hands-legs.
Tips
- To master this movement takes a lot of practice. So, be patient.
- You need to be really good at two-handed wheeling before one-handed wheeling. If this is your first time trying one-handed wheeling, make sure your other hand is near the ground, in case you lose your balance.
- Warm up and stretch before your workout.
- Rest if you feel tired, and stop exercising if your wrist hurts.
- Keep your abdominal muscles tight as you wheel.
- If you're having trouble walking on the ground, try training on a trampoline.
- Try to wheel at the same tempo as when you wheel with two hands.
