FLOW MOVES
​​On this page you will find "Single Moves"​ and "Combinations" laid out in order of 'challenge'. This is subjective, but may serve as a guide for your own journeys.​ The sequence is based on what I have learnt from the teachings of Tim Shieff.
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​Rope Flow originally was created by David Weck so most of the names for these Flow Moves are his.​ Moves and combinations created by other practicioners will be attributed - where posible - as they come up.
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Single Moves
David Weck's main tips to bring to your Flow from the very beginning is to practice with rhythm, with a beat, and to engage your whole body, shifting your weight from one foot to the other. You can then translate this dynamic balance in to forwards and backwards locomotion: walking, skipping, running, jumping, turning, spinning.​
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Use your body from the ground up. Be light on the balls of your feet so that you are free to swing the rope with your hips, torso and shoulders. Keep your arms relaxed, open your chest and breathe. Let your wrists move freely with the rope.
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Follow the rope, feel it.
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If you have a full length mirror don't be afraid to use it. Video yourself!
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HIIT Flow, Flow in the woods, Flow to music, Flow with others, Flow as a warm-up or stretch, Flow long and hard, Flow short and sweet, take a Flow Snack at any time.
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Get yourself ready with
Ground Up Flow
​​Underhand Swings
(single/double handed, etc.)​
Overhand Swings
(single/double handed etc.)
Dragon Roll
Matador
Milly Rock*
(underhand Matador)
Cheetah
Overhand Sneak
Underhand Sneak
Ace
(Matador plus 'tennis serve')
Dragon Pivot
(underhand)
Dragon Pivot
(overhand)
Dragon Lunge I
(rope behind)
Dragon Lunge II
(rope infront)
Dragon Lunge III
(rope behind/infront combos)
Homerun
Double Dragon
(underhand)
Double Dragon
(overhand)
Sneak Matrix
Sprinter's Sneak
*Milly Rock is the eponymous dance
created by New York rapper 2 Milly
Combinations​
Flow Combinations are not necessarily set pieces or preconceived, by their very nature they lend themselves to spontaneity, created in the moment. This is the quintessence of 'Flow". Sometimes it helps to start with an idea or practice a set combination.
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Now your rhythm, beat, dynamic balance and fleetness of foot will flow in your practice.
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