Intensive Training Camps

Each camp dives deep into a specific topic over the course of a full weekend (Fri–Sun). The themes change weekly and include, for example, handstands, street workout freestyle, acrobatics, and partner acrobatics! The camps include 5 longer training sessions that explore the theme from multiple perspectives, such as technique, strength, mobility, and body maintenance. In addition, you'll attend 2 lectures, which cover the topic in depth through demonstrations and presentations. 

Handstand: 

Participants will be divided into two groups (beginners / intermediate & advanced), that will train partly together, partly separately.

At the beginner level, the training sessions will focus on:

• Understanding and practicing the basics of the handstand, one step at a time

• Safe falling techniques (how to exit a handstand safely)

• Kicking up into a handstand on the floor and against the wall

• Basics of balance

• A variety of handstand drills and other exercises to build strength and flexibility needed for handstands

• Different basic handstand positions: straight, straddle, tuck

• Basic body maintenance for handbalancers

At the intermediate & advanced level, the training sessions will focus on:

• Practicing the key components of the handstand simultaneously. You will learn how these elements influence one another

• Safe falling techniques from height (e.g. from parallettes or handstand canes) and from different positions (like straddle, tuck, "7" shape, etc.)

• Jumping into straddle and tuck handstands with legs together

• Long holds and breathing in a handstand

• A variety of handstand drills and exercises to strengthen and improve flexibility for handstands

• Exploring different handstand shapes: straddle, tuck, "7" shape, and one-arm handstand

• Press-to-handstand training

• Essential body maintenance for handbalancers

Lecture Topics:
The biomechanics of handstands, balance control, and proprioception. Key strength and mobility exercises and the "requirements" for successful handbalancing. Comparison of different techniques and understanding various handstand positions. The importance of progressive handstand training and how to build your own training rhythm. Exploring different handstand profiles and pathways.

You can also attend the lectures only! Price: 20€ / 1 lecture, 30€ / 2 lectures per weekend.

Acrobatics:

Participants will be divided into two groups (beginners / intermediate & advanced), that will train partly together, partly separately.

At the beginner level, the training sessions will focus on:

• Forward roll, dive roll, front flip

• Cartwheel, round-off

• Backward roll and backflip

• Hand push, front handspring

• Bridge, back handspring

• In addition, we'll do basic coordination, rhythm, and mobility exercises

At the intermediate & advanced level, the training sessions will focus on:

• Various flips from a trampoline: tuck, pike, straight, twist, and double flips

• Backflip, front flip, and side flip on the ground

• Aerial forward and sideways

• Combinations like roundoff-backflip, roundoff - back handspring, back handspring - backflip, front handspring - front flip 

Lecture Topics: Mindset control, visualization training and maintaining motivation. Working with fears and anxiety.

You can also attend the lectures only! Price: 20€ / 1 lecture, 30€ / 2 lectures per weekend. 

Street workout freestyle: 

Participants will be divided into two groups (beginners / intermediate & advanced), that will train partly together, partly separately.

At the beginner level, the training sessions will focus on:

• Swinging on the high bar and parallel bars

• Pike- and inverted hang on the high bar and parallel bars

• Pull over, jumps in a straight-arm support hold, forward roll on the high bar

• Front hip circle, reverse pull over

• Knee hang, knee hang swings and dismount

• Basics of kip

At the intermediate & advanced level, the training sessions will focus on: 

• Swings towards giant (on the high bar)
• Parallel bar swings towards handstand
• Kip on the high bar and parallel bars
• Dragon 360 and 540
• Swing 360, dislocated swing 360
• Reverse pull over
• Supra
• Shrimp flip
• Back flip dismount from swing ("merkkari") and from a sitting position ("reisibäkki")
• Supinated grip giants

Lecture Topics: Mindset control, visualization training and maintaining motivation. Working with fears and anxiety. The history, development and current forms of freestyle.

You can also attend the lectures only! Price: 20€ / 1 lecture, 30€ / 2 lectures per weekend. 

Street Workout Power:

Participants are divided into two groups (beginners/advanced & advanced), which train partly together and partly separately. 

At the beginner level, the movements practiced during the camp are:

• Push-Ups (different styles)
• Dips
• Pull-ups
• muscle up basics 
• L-sit 
• progressions of the front and back levels
• Developing core strength

Things to be practiced at advanced and advanced level during the camp are: 

• Archer push-up
• Handstand push-up 
• Planche 
• Archer Pull-up
• One-Handed Pull-Up
• Muscle Up 
• V-Sit
• Front and back levels

Partner acrobatics:

During the camp you will be introduced to the basics and more advanced moves of partner acrobatics, improving body control, balance, and teamwork skills. If necessary, the group will be divided into two different levels. 

Focus areas:

• Safety and teamwork: body control, communication, and building trust with your partner

• Basic lifts and holds: different ways to safely lift and support your partner

• Balance and weight transfer: practicing static positions, such as handstands with a partner

• Dynamic movements: various transitions, spins, and small throws

• Floor contact and combining movements: smoothness in acrobatic transitions

• Advanced lifts and balancing: handstands with a partner, foot and hand balances

• Body maintenance and recovery exercises for partner acrobatics

The camp is suitable for all levels and does not require prior experience in partner acrobatics. The exercises will be adapted to the participants' skill levels, and the camp emphasizes safe and fun learning together! 

Lecture Topics: Communication skills – we will explore Non-Violent Communication and practice it in real-life scenarios! The goal is to build connection and trust.

You can also attend the lectures only! Price: 20€ / 1 lecture, 30€ / 2 lectures per weekend.  

Splits & upper body mobility:

We focus on improving mobility safely and effectively in both the lower and upper body. Training includes dynamic and static stretching techniques, active mobility exercises, and movements that support body control. 

Focus areas:

• Basics of splits: improving flexibility in hip flexors, hamstrings, and glutes

• Front and middle split progressions: safe and effective progression models for practitioners of all levels

• Active mobility: strength and control exercises for splits

• Static and dynamic stretching techniques: to deepen mobility and improve body control

• Upper body mobility exercises: opening the shoulders, thoracic spine and back

• Deep forward folds and their effect on split flexibility

• Combining upper body and hip mobility into full-body movements

• Body maintenance and recovery exercises to support mobility training

The aim during the camp is to increase mobility, improve body control, and open up new ranges of motion for both current and future movement goals. The exercises are suitable for both beginners and more experienced trainees working on their mobility! 

Lecture topics: Understanding the importance of mobility, different types of mobility training, identifying and improving the muscles involved in splits, incorporating strength training into mobility work, structural differences in upper vs. lower body mobility, how body physiology affects mobility movements.

You can also attend the lectures only! Price: 20€ / 1 lecture, 30€ / 2 lectures per weekend.