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Fitness and Strength Training for Capoeira
Capoeira is a Brazilian martial art that originates from Angola. Participants form a roda (circle) and take turns playing instruments, singing, and sparring in pairs in the centre of the circle. The game is marked by fluid acrobatic play, feints, subterfuge, and extensive use of groundwork, as well as sweeps, kicks, and head butts. Technique and strategy are the key elements to playing a good game. Capoeira has two main styles, known as “regional” and “Angola.” Modern capoeira is often criticized by more traditional practitioners of capoeira as being in the process of losing its “playfulness” and dialogue, in the sense that many capoeiristas tend to focus more on impressive acrobatics or the martial elements than the playful interaction with the other player in the roda.
Capoeria Fighting Style
Capoeira primarily attacks with kicks, sweeps, and head strikes. Some schools teach punches and hand strikes, but they are not as common. Elbow strikes are commonly used in place of hand strikes. Knee strikes are sometimes seen. Capoeira also uses acrobatic and athletic movements to maneuver around the opponent. Cartwheels called “aú” (a very common acrobatic movement), handstands (bananeira), headspins (piao de cabeca), hand-spins (piao de mao), hand-springs (gato), sitting movements, turns, jumps, flips (Mortal), and large dodges are all very common in capoeira though vary greatly depending on the form and rhythm. Fakes are also an extremely important element in capoeira games and the setting of “traps” or illusory movements are very common.
Capoeira defenses consists of evasive moves and rolls. A series of ducks called esquivas, which literally means “escape”, are also staple of a capoeiristas’ defensive vocabulary. There are typically different esquivas for every step of the Ginga, depending on the direction of the kick and intention of the defender. A common defense is the rolê, which is a rolling move that combines a duck and a low movement. This move allows the defensive player to quickly evade an attack and position themselves around the aggressor in order to lay up for an attack. It is this combination of attacks and defense which gives a game of capoeira its perceived ‘fluidity’ and choreography.
Other evasive moves such as rasteira, vingativa, tesoura de mão or queda allow the capoeirista to move away or dangerously close in an attempt to trip up the aggressor in the briefest moment of vulnerability (usually in a mid-kick).
There are also styles of moves that combine both elements of attack and defense. An example is the au batido. The move begins as an evasive cartwheel which then turns into a blocking/kick, either as a reflexive response to a blocking move from the opposing player or when an opportunity to do so presents itself, eg. at an opponent’s drop of guard. Two kicks called meia lua de frente and armada are usually combined to create a double spinning kick.
As students master the basic moves, their game naturally acquires a more cunning slant as they begin to perfect the art of trickery, or malandragem. This involves a lot of improvisation and modifications of basic moves into a flurry of feints and fakes to trick the opponent into responding wrongly. These attempts can be blatant or subtle at discretion of the players. Effective malandragem lies in the development of sharp observation skills and a keen innate ability to anticipate the moves of the opponent and prepare an appropriate response.
To be a strong capoeirista you need much greater upper body strength and flexibility than many other martial arts due to constant cart wheels, hand stands, flips and tumbles. The best form of training is really practicing, however functional strength training similar to that of gymnasts will make a stronger fighter.A strong core is also vital.
Typical Weight Training Exercises for a Capoeira Fighter
- Abs Exercises:
- Standard sit ups
- Standard crunches
- Olbique crunches
- Tailbone lifts
- Upper Body Push Exercises:
- Standard Push-Ups
- Decline Push-ups
- Knee Push-ups (quarter push ups)
- Ball-Planche Push-ups
- Handstand Push-up
- Upper Body Pull Exercises:
- Basic Pull-up
- Inverted Pull-ups
- Inverted Pull-ups (inclined)
- Wide Arm Pull-up
- L-hang Pull-up
- Hang to Handstand
- One arm rope climb
- Leg and Lower Body Gym Exercises:
- Heel Rises
- Leg Squats
- Mountain Climbers
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