You’ve all heard of the 75 Hard Challenge before – maybe you’ve even done it before.
The standard 75 Hard challenge will no doubt have a positive impact on your capoeira game, but we thought it’d be fun to create a 75 Hard: Capoeira edition that is designed specifically to help you achieve your capoeira goals before our annual capoeira spring graduation!
Ready to get started? Let’s go!
Train Capoeira Every Day
Spend at least 30 minutes each day practicing capoeira. This could include a mix of:
- Ginga practice
- Esquivas (dodges)
- Kicks (meia lua, armada, queixada)
- Handstands and acrobatic moves
Stretch and Improve Flexibility
Daily Flexibility Routine: Dedicate time each day to stretching your hips, legs, shoulders, and back to improve flexibility for capoeira.
Improve Your Musicality
Daily Practice of Music: Capoeira is not just about the physical moves; the music is an integral part of the art. Dedicate at least 15 minutes daily to learning a new song or an instrument used in capoeira, like the berimbau, atabaque, or pandeiro. If you don’t have access to an instrument, practice your call-and-response singing or clapping the rhythms used in the roda.
Drink 3 Liters (or 100oz) of Water Daily
Stay Hydrated for Peak Performance: Make it a daily goal to drink at least 3 liters (about 100 ounces) of water. This is essential for keeping your body hydrated during your capoeira sessions.
Learn and Practice Portuguese Vocabulary
Dedicate at least 10 minutes each day to learning new Portuguese words and phrases related to capoeira.
Complete One Capoeira Challenge or Goal Each Week
It could be something personal and small, but the key is improvement and progress every week. Set and Achieve Weekly Goals: Every week, set a small but achievable goal related to your capoeira practice. Some examples:
Mastering a new kick or combination
Perfecting your ginga or esquiva
Reaching a new level of flexibility or strength
It’s not about perfection; it’s about progress. Each day, you’ll be one step closer to unlocking your full potential in the roda and beyond. And remember, you’re not alone—we are a community of like-minded capoeiristas, share your progress, and support each other through the journey.
So, are you ready to take on the challenge? Grab your water bottle, warm up your ginga, and let’s get started. The next 75 days could change everything. Boa sorte!