CAPs 1

Caps training for poi, focused on one-arm foundations. You’ll work from a four-petal anti-spin flower idea and isolate each petal at the cardinals, alternating one anti-spin “petal” with a clean extension to “cap” the motion.

Nick Woolsey frames this as both a pathway from four-petal anti-spin flowers and a drill to make your anti-spin patterns more symmetrical. You’ll explore relaxed swings building towards the horizon line, using even front-to-back range and considering poi length relative to your arm for clearer timing and control.