The OMEGA Learning Method
is something I developed in 2019 and began utilizing during lessons, virtual clinics, and now even in person! This method teaches you to think critically, self-assess, and apply technique's consistently.
Observe, Mimic, Evaluate, Grind, Apply
OBSERVE: Observe the movements and techniques demonstrated in the exercise you are learning. Use visual aids like angles of the equipment, placements of hands in relation to the body, and verbal cues or patterning. Make sure to focus on retaining 'crucial' details so that you have a clear framework to work from when the course is not directly in front of you.
MIMIC: Mimic the actions by utilizing what you learned from observing, try to replicate the movements and mechanics in your own practice. Break the technique down into smaller parts and always pay attention to the body as you are learning. This will help you develop your muscle memory and start building a strong technical foundation that you can always rely on.
EVALUATE: Evaluate your work by recording yourself doing an exercise (or watching yourself in a mirror) so you can learn to spot mistakes. Get feedback from an instructor if you have one, submit videos for feedback here, or reach out to other experienced colorguard performers to help you identify areas that need improvement. This will help you correct any mistakes and fine-tune your technique.
GRIND: Grind the technique or exercise frequently by repeating it each time you practice, to help it become ingrained in your muscle memory. Remember to mix up how you're approaching the exercise every once in a while by changing the speed, adding lower body positioning, or even repeating the exercise for stamina. Repetition, or doing more "reps", will help you feel more comfortable with the movements, and it will become easier to perform them over time.
APPLY: Apply everything you have learned by crafting a phrase with these techniques incorporated, putting the exercise to music, or going through choreography that is in a show you're in and finding the moments when those techniques are utilized. This will help you build confidence and get more comfortable with the movements.
Don't be afraid to keep practicing and applying what you have learned until you feel confident in your ability to perform the exercise, technique, or toss.
RIFLE EXERCISES
Spins are an essential part of every colorguard members skillset and should be something done for warmup at every session. Go through this video tutorial to help you learn how to do spins.
Focuses
🌟 Starts & Stops
🌟 Continuous Motion
🌟 Posture
🌟 Tempo/Pulse Control
Tips for Success
Think of keeping your elbows and shoulders still.
Connect with the rifle a bit before the tip is down and use that bit of momentum as energy for the next spin.
Think of pressing the thumb up against the back of the rifle to keep it from rocking back or forward.
Check Your Work
Take a video of yourself and check these 3 things:
Shoulders: make sure the shoulders are pressed down and stationary as the spins happen.
Elbow: check to make sure the working elbow is at a 90 degree angle as you do the spins. Going above or below flat will cause the rifle to pitch.
Sound: you shouldn’t hear the strap hitting too hard against the rifle on the right or left. Think about softly connecting and then guiding the rifle to the next up, not slapping the rifle each time.
Pulse: you should feel a consistent and steady down every single count. Settle into this pulse and feel a slight pull each count to keep the energy going.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Short stops is an exercise that helps find more variation in grabs and pops on the rifle; utilizing an alternating pattern of light and heavy energy, short stops train that effortlessness that comes with recognizing energy changes and looking smoother within choreography. Go through this video tutorial to help you learn how to do short stops.
Focuses
🌟 Hand Placements
🌟 Light vs Heavy Actions
🌟 Two Handed Actions
🌟 Squeeze & Pull Apart
Tips For Success
Focus on two separate actions operating back and forth.
Keep the elbows bent.
Think of the rifle going directly to the next point with no “float.”
Keep the shoulders pressed down.
Feel a pull apart on the flats (this engages your back and shoulders a bit more than just a squeeze).
Check Your Work
Take a video of yourself and check these 3 things:
Single Action: make sure both hands are working together to make a singular action happen. You want to feel more of a “pop” out of the hands.
Direct Pathway: try not to let your rifle float or arc to each position. Think of the rifle going directly to the next point instantly. “Wait longer, move faster” is a great phrase to repeat to yourself.
Placement: make sure you focus on the correct parts of the rifle. Butt and mid-2 vertical, butt and mid-2 flat, neck and opposite buckle vertical, neck and tip flat.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Standard singles are the base level of tossing, utilizing a push, swing, release motion that allows a rotation to come out of the left hand at rib cage level. Go through this video tutorial to help you learn how to do standard singles.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Tracks (or flourishes) are a crucial element to begin understanding how to gain a fluid motion and energy in the wrists, while keeping the carriage (or presence) of your body forward. Go through this video tutorial to help you learn how to do tracks.
Focuses
🌟 Wrist Mobility
🌟 Wrist Strength
🌟 Flourish Motion
🌟 Shoulder Flexibility
🌟 Spatial Awareness
Tips For Success
Think of the wrist lightly guiding the rifle, try not to engage every part of the arm.
Think of the working shoulder pressing to the front a bit so it doesn’t move with the motion of the rifle.
When the rifle goes behind the head, keep the head still and don’t try to “dodge” the rifle.
Don’t bring it too far back behind your head, it should stay relatively close and almost skim the hair.
Think of the push across the body at the start of each segment as a pass off and continued motion, not a stop of motion.
Check Your Work
Take a video of yourself and check these 4 things:
Shoulders: make sure shoulders aren’t moving front and back with the motion of each flourish. Keep them squared to the front.
Tip or Butt Direction: think of each count being tip up on the right side and butt up on the left side.
Hand Placement: make sure you’re grabbing the neck on the right side and on the left side grab with two fingers into the bolt area.
Body Placement: think waist level, center body, then waist level– the reason it’s called tracks; it follows a specific track each time. Each pass off should be at sternum/chest level.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Hard Singles are a back and forth motion, unlike standard singles. Hard singles put an emphasis on speed, control, and a firm squeeze in the hands to allow opposing and redirecting motion to become more natural. Go through this video tutorial to help you learn how to do hard singles.
Focuses
🌟 Toss Technique
🌟 Utilizing Push
🌟 Catching
🌟 Precision
Tips For Success
Think of two separate actions coming together to create one swift motion, almost in the shape of a U.
Think of flipping the hand over or twisting a doorknob. When you twist a doorknob, you don’t bring your elbow up too (usually…), it stays stationary.
When the rifle impacts your hands you have to give enough force back in order for it to stop. Think equal force.
Aside from applying a strong amount of force, think of pulling the rifle apart horizontally ←→ this will cause your shoulders and back to engage and lift your torso up significantly.
Push with enough force downward that your release hand only has to flip over, it doesn’t have to use a lot of power.
Check Your Work
Take a video of yourself and check these 4 things:
Waist Level: the rifle should be landing at waist level each time you throw a single. Check to make sure one side isn’t dipping lower than the other. Your hands may not feel in line, but the rifle still might do to the shape of it.
Thumb: press the thumbs against the back of the rifle to make sure you feel a strong grip with enough power to properly push into the toss. If you see either thumb from the front of a video, then make sure they’re tucked and pressed behind.
Breath: don’t tense up the muscles and instead find yourself softly breathing outward on each release. This allows for a smooth, controlled release as you focus on not inhibiting your air.
Hands: check to make sure your right hand is pushing directly down and going flush against your thigh (without creating a sound). Your left hand should be going to a ‘release point’, which is the point at which we technically release whichever toss we’re supposedly doing; fingertips should be pointing directly up, palm flat to the front on each release.
Level: the centerpoint of the rifle should be rotating just under your chin. Try to keep the release point low for singles and more about gathering speed from your push.
If you have questions or need help, remember to use the discussion tab in the top right, send videos, or ask for help on Instagram, @thatguywhospins. (Instagram)
Aside from strength, wrist flexibility is an integral part of the spinning process. Make sure you take time every day to work on those wrists.
Wrist flexibility aids in lots of things, including the ability to stay in the vertical plane properly as you go through tracks or flourishes.
Tossing, on both sides, opens up a great deal of variety in the ability to do and display different types of choreography. When you arrive at a toss, in choreography too, technique should stay the same and you should display a similar feeling, understanding, and effort as you go through any choreography.
Tossing has to have a focus on 3 main things:
Release hand
Where the rifle rotates
The catch position
If you understand these 3 things, there should never be any fear. You know exactly how high up the rifle should go and exactly where you're gonna catch it.
Inversions are not only a great wrist flexibility exercise, but this will also help you gain more strength in those arms as you begin working in and out of the body plane. Practice with a light grip, but keep the torso and arms engaged and strong. Go through this video tutorial to help you learn how to do inversions.
Focuses
🌟 Wrist Flexibility
🌟 Wrist Strength
🌟 Vertical Plane/Toaster
🌟 Inward/Connective Rotation
Tips For Success
Think of a light grip with your thumb and first two fingers doing most of the work.
Your elbow is an integral part of the success of an inversion so be aware of its proximity to the end of the rifle.
Try to keep a consistent, smooth circular motion instead of feeling a pulse on the downs or ups.
Check Your Work
Take a video of yourself and check these 4 things:
Shoulder: make sure shoulders stay pressed down throughout the exercise, thinking of elongating the neck as well. This will create a separation and a space between you and the rifle, to allow for a smooth pass through.
Vertical Plane: think of staying in your toaster (in the vertical plane) throughout the whole exercise. Your rifle is working in front of you or behind you, but always in the vertical plane.
Motion: think of creating circles, 2 in front of your shoulder, 2 above your shoulder, and 2 behind you. The only time you should feel a strong motion is when you hit the flat on count 13.
Strap Direction: make sure you end with the strap down, starting with count 13 at that flat. This is the first exercise where strap direction changes throughout, so make sure you’re aware of it as you spin, so it can become a habit.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Backhands utilize small rotational energy that allows you to grab the equipment with thumbs down. Backhands are a large part of any equipment book as they show a strong understanding of 'hand-to-hand' technique. Go through this video tutorial to help you learn how to do backhands.
Focuses
🌟 Hand-to-Hand Excellence
🌟 Tempo and Pacing Control
🌟 Dexterity
🌟 Continued Motion
🌟 Momentum Control
Tips For Success
Think of the elbow staying bent and allowing full control of the rifle.
Feel the shoulders pull back and stay squared to the front as you do each motion.
Light, swift actions are what quick technique requires. Strong, bulky actions cause hiccups in the motion of the phrase.
Think about what moments should sound soft versus loud. Each spin, or backhand should be relatively quiet, while the stops should be as loud as possible (with proper technique).
Think hand-to-hand pass offs and spins, not tosses.
Check Your Work
Take a video of yourself and check these 4 things:
Elbows: keep elbows slightly bent and make sure they’re not locking into straight positions. This’ll cause you to lose a good amount of range, unless it is a stylistic choice imposed by your own staff or liking.
Spins: think of each motion creating different shaped circles passing off from hand to hand.
Hand Placement: make sure you’re grabbing the neck on the right side and on the left side grab with two fingers into the bolt area.
Body Placement: think waist level, center body, then waist level– the reason it’s called tracks; it follows a specific track each time. Each pass off should be at sternum/chest level.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Learn to begin making choreography by understanding hand to hand technical skills. Hand to hand has an emphasis on passing the equipment off from left to right, not from up to down. Focus on keeping the rifle below the chin for most hand to hand technical skills.
Swing Study is a HUGE tool that I use to help you understand the physics of the rifle. It utilizes multiple types of "swing" that we all use within colorguard. Go through this video tutorial to help you learn how to do swing study.
Focuses
🌟 Utilizing Swing
🌟 Understanding Rotational Momentum
🌟 Soft & Hard Connections
🌟 Weight Manipulation
🌟 Energy Changes
Tips For Success
Allow your arm shapings to help play a part in each action. For example, the elbow going up to flat, then closing to the side is a great way to make sure the downswing happens.
Think of a soft sound happening as you move through each motion, allowing a strong, loud sound to occur on the end of each side.
There are different types of swings happening throughout. The first swing is a controlled swing, utilizing the elbow. The second one is a natural swing, utilizing gravity. The last 2 are rotational swings, utilizing a light then a heavy pull to rotate the equipment.
Try not to use too much muscle during this exercise and instead focus on the weight of the equipment and the timing of when you’re letting it go.
Check Your Work
Take a video of yourself and check these 4 things:
Sound: check to make sure you are approaching the equipment with a soft connection. Check for sounds of slapping or hitting the rifle.
Placement: check hand placements on the rifle at each grab, the position on the rifle will have a direct effect on the “look” or “aesthetic” of the rotation.
Breath: use a consistent, soft breath throughout the exercise. No tension.
Level: check to make sure the rotations stay at the waist/belly button level.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
The most important key to understanding how to manipulate the weight of your equipment is swing. Swing allows you to feel the lightness and heaviness of the equipment as you spin. Having a focus on the swing will create an understanding of what types of energy to use as you move through space.
Standard Triples rotate three times in the air before landing in the hands. Triples utilize a higher release point than doubles and singles, and a stronger push to allow the rifle to travel a higher distance to make room for the three rotations. Go through this video tutorial to help you learn how to do standard triples.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Consecutive Singles are a pretty challenging exercise that allows you to utilize the continued momentum of the rifle to launch it into the air repeatedly. The hardest thing about consecutive singles is NOT changing the energy as you go into each lift, but keeping a consistent down pattern with the rifle butt, even as it's rotating through the air. Go through this video tutorial to help you learn how to do consecutive singles.
Focuses
🌟 Controlling Momentum
🌟 Hitting Release Points
🌟 Keeping Tempo
🌟 Perfecting Rotation
Tips For Success
Don’t change a thing. Seriously. It sounds simple, but this is the quickest way to be successful. Think of doing consistent spins and just raising your hand to the release point without changing any speed or energy.
Hit a consistent release point every single time. Think wrist to shoulder.
Connect with your rifle a bit before it hits vertically, to allow the swing of the tip to continue into the next spin or single.
Keep your elbow tucked under. Think of giving someone a high five.
Check Your Work
Take a video of yourself and check these 4 things:
Height: check to make sure your singles are going to a consistent height each time. You’re focusing on a consistent, solid tempo, speed, and rotation throughout the exercise.
Tip Down Every Count: check to make sure that every single count, whether it’s in your hand or in the hair is tip down on the right and butt down on the left. This is the easiest way to see if you are properly controlling the momentum.
Sound: just like the other rotational focused exercises, try to get soft connections until the final stop. Check to make sure you’re not slapping the strap.
Release Point: you should actively see your arm in a high-five position, fingertips directly up, each time the toss goes in the air.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Catching is integral, let's make sure your catches are up to par!
Try this on your own:
Try just squeezing your rifle with your hands
Now try pulling apart (left and right) from the center of the rifle
Notice that there's now an engagement of your back and shoulders.
This is an INSTANT and EASY way to instantly make your catches stronger.
Whips help you learn more advanced ways to flourish around the body. While tracks focus on a consistent level at the waist and around the head, whips utilize space all around your body, legs, and even above the head. Go through this video tutorial to help you learn how to do whips.
Focuses
🌟 Advanced Flourishing
🌟 Inward/Connective Rotation
🌟 Wrist Mobility
🌟 Shoulder Flexibility
Tips For Success
Keep a consistent push throughout the exercise that allows for continuous motion.
Think of each count pulling the tip down towards the floor.
As the rifle rotates around the body, make sure you keep the hands relatively close to not staring or over extend the muscles.
Pay attention to the strap direction as this will cause the rifle shaping and thus the feel of the exercise to make or break the benefit and success of it.
Think of the shoulder being an anchor that your elbow and wrist rotate around.
Check Your Work
Take a video of yourself and check these 4 things:
Shoulders: like the other exercises of this nature, work to keep the shoulders pressed down and not lifting or dropping with each motion.
Levels: focus on the level your hand should be at while doing each motion. This will allow the movement to feel natural and more comfortable.
Smooth Motion: check to make sure there’s no hiccups between each whip or flourish. Find a consistent tempo.
Hips: make sure the hips stay stacked and don’t sway or rock from side to side during the exercise.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Let's take that wrist flexibility to a whole new level! Make sure you are focusing on the swing, but also paying attention to the planes that your rifle is passing through.
When you put an emphasis on continuing motion, there also has to be a focus on plane awareness.
Which angles is your rifle passing through?
Are you in the toaster or at the 45's?
These are important questions to ask yourself as you go through each exercise.
Standard Quads rotate four times in the air before landing in the hands. Quads utilize a higher release point than triples, and not only a stronger push, but a faster push to allow the rifle to travel a higher distance and make room for the four rotations. Go through this video tutorial to help you learn how to do standard quads.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Technique will always reign supreme.
Without technique, there is no foundation.
Without a foundation, you cannot build.
Double Time allows you to get a more consistent idea of hand to hand technique. Utilizing not only the strap side, but the bolt side too, double time will help you learn how to spin a bit faster and stay light on the hands. Go through this video tutorial to help you learn how to do double time.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
Let it be a base of consistency for your technique. Double time requires a quick, light, and smooth grip to allow the rifle to glide between the hands. Focus on keeping a consistent tempo, getting used to grabbing on each specified count.
Think:
Strap, Strap, Bolt, Bolt
Rhythmic Backhands are one of the most challenging exercises that I work with combining all of our hand to hand technical skills into a singular exercise. Mastering this exercise allows you full control over the hand to hand technique necessary for being strong and confident in your spinning abilities. Go through this video tutorial to help you learn how to do rhythmic backhands.
Focuses
🌟 Mastery of Momentum
🌟 Mastery of Hand Placement
🌟 Mastery of Syncopation & Tempo Control
🌟 Mastery of Rotational Energy
🌟 Mastery of Light & Heavy Energy
Tips For Success
Find a pulse that allows you to lock into the timing of each down-swing properly.
When approaching the taps, don’t squeeze or grip the rifle too hard, give a light “table top” that the rifle can quickly roll over.
Focus on the soft versus hard connections introduced during swing study. This allows you to properly control each spin or tap.
Think hand-to-hand, not tosses. You want the energy to continue each time you touch the equipment.
Check Your Work
Take a video of yourself and check these 4 things:
Shoulders: try not to let the shoulders dip too far down on the backhands, this will create a clunkier feel on the rotation out of it.
Proximity: check to make sure the rifle and hands stay relatively close to you throughout the exercise. Getting too far away will cause a decreased range of motion.
Hips: keep the hips stacked and directly centered. The hips play a big role in the look and aesthetic of what you’re presenting and can even lead to rotational issues if moved at the same time as a swing.
Aesthetic: this exercise is intense and requires a great deal of focus. If you can master getting the freehands to the sides, chest, or wherever you place them to clean it up, you can do it anywhere.
If you have questions or need help, remember to send videos or ask for help on Instagram, @thatguywhospins. (Instagram)
A focus on technical proficiency is key to understanding if you are properly applying the technique you have learned. Consistency, accuracy, and educational understanding all play a huge role in the proficiency of what is happening.
Consistency is the global superpower when it comes to any performing art. If you can do something consistently, there's no risk of failure.
Consistency comes from a consistent application of technical skills.