Back layout
DRILL 1
SET TO CANDLESTICK – TURNOVER TO STOMACH
The drill helps the gymnast to understand how to tighten their entire body throughout the Back layout.
FOCUS POINTS
A1
The arms should be straight and cover the ears, until the landing on the shoulders.
A2
The chin should be tucked in during the entire drill.
​
B
After landing on the shoulders, the arms are pressed towards the legs (the arms stays on the incline, which results in the hands being on the thighs at the end of the drill).
EQUIPMENT
-
1 x Running block
-
1 x Soft incline
-
1 x Landing mat
DRILL 2
CANDLESTICK FALL TO STOMACH
The drill helps the gymnast to understand how to tighten their entire body throughout the Back layout in motion.
FOCUS POINTS
A1
Arms should cover the ears in the first 1/3 of the rotation.
A2
The chin should be tucked during the entire drill.
​
B
While the gymnast is lying on the stomach, make sure they have a hollow body position.
EQUIPMENT
-
3 x Running blocks
-
1 x Soft incline
DRILL 3
FALLING CANDLESTICK LAYOUT
This drill builds on the two previous drills and adds on the last 1/4 of the rotation.
FOCUS POINTS
A1
Arms should cover the ears in the first 1/3 of the rotation.
​
A2
The chin should be tucked during the entirety of the drill.
​
B
The gymnast should land with their arms pointing down towards the mat, so their core remains strong until the end.
EQUIPMENT
-
3 x Running blocks
-
1 x Soft mat
DRILL 4
TRAMPETTE TO CANDLESTICK
The drill combines the leaping phase with a bounce to a higher lift before adding on the rotation.
FOCUS POINTS
A1
The arms should be straight and cover the ears, until the landing on the shoulders.
A2
The chin should be tucked in during the entire drill.
​
B
After landing on the shoulders, the arms are pressed towards the legs (the arms stays on the incline, which results in the hands being on the thighs at the end of the drill).
PREREQUISITES
-
Handstand - D4
EQUIPMENT
-
5 x Running blocks
-
1 x High landing
-
1 x Soft incline
-
1 x Trampette
-
1 x Salto cube
DRILL 5
TRAMPETTE TO LAYOUT
The drill combines the leap and the layout rotation.
FOCUS POINTS
A1
Arms should cover the ears until in the first 1/3 of the rotation.
​
A2
The chin should be tucked in the whole time.
​
B
The gymnast should land with their arms pointing down towards the mat, so their core stays strong until the end.
PREREQUISITES
-
Handstand - D4
EQUIPMENT
-
5 x Running blocks
-
1 x Soft mat
-
1 x Trampette
-
1 x Salto cube