I practiced last night without heels because at this point I'm more concerned about getting a good work out than I am with preparing for pole dancing competitions. I still tire out pretty quickly, but that's because at this point I'm only getting in pole practice about once per week.
My upside down flips are getting a little better but I'm having a bit of trouble with the helicopter move, which looks like this. My form is pretty decent but I don't get much spin. Instead of spinning around with my legs over my head, all the way down to the floor, I rotate around the pole once or twice and then it's all still as I complete the descent down the pole. This is one of tricks that I taught myself using a book and video. Without a teacher to ask, I can't figure out how to get more spin out of this move.
Since I learned how to hang upside down with only one leg, and no hands, this trick has actually become a little easier. I've learned when I let go with my hands, to actually steady myself by pressing my side into the pole, before arching my back and descending with no hands. Unfortunately I tend to use my feet for breaks to slow down, which is really unattractive because it's done by flexing my feet instead of pointing them. The pointed toes are an important part of the grace of pole dancing.
And finally I need a little challenge during every pole work out. Just a little push to know that I'm improving, and not just practicing. So at the very end of my work out I attempted something that Carmen does on the pole at the Fenix. While hanging upside down like this I took my top off. Before you get all excited, let me tell you that it wasn't sexy or graceful at all. I rushed and hurried that top off because I was scared to death I would lose my grip and fall on my head before I was finished. I don't know if I'll even attempt that trick again since it's not something I would ever do during a performance or at a club. I just did it to do it, basically. And it was fun!