Back layout 180°
DRILL 1
HALF TWIST ROLL OF RUNNING BLOCK
This drill helps the gymnast understand, which arm that initiates the twist and how to make use of the hips.
FOCUS POINTS
A1
Make sure the gymnast keeps the hollow body position throughout the entire drill.
A2
Arms are covering the ears and the chin is tucked in.
B
The gymnast pull the arm closest to the mat down to the chest, while simultaneously turn slowly towards the mat.
EQUIPMENT
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2 x Running blocks
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1 x Soft mat
DRILL 2
STRAIGHT JUMP TO BACK
The drill is a preparatory drill before adding the twist.
FOCUS POINTS
A
Leap into the air with the arms by the ears and the chin tucked in.
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B1
With straight legs, the gymnast should try to bring their toes forward.
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B2
The gymnast should aim for a hollow body position in mid-air until landing.
EQUIPMENT
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1 x Running block
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1 x Soft mat
DRILL 3
STRAIGHT JUMP WITH HALF TWIST TO STOMACH
We do this drill to exaggerate, the lift before engaging the twisting motion.
FOCUS POINTS
A
Leap into the air with the arms by the ears and the chin tucked in.
B
When hanging mid-air in a hollow body position, the gymnast should try to imitate the motion of the arms from Drill 1.
EQUIPMENT
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1 x Running block
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1 x Soft mat
DRILL 4
CANDLESTICK FALL WITH HALF TWIST TO BACKLANDING
This drill aims to make the gymnast aware, when to initiate the twist in a Back layout.
FOCUS POINTS
A
Arms should cover the ears in the first 2/3 of the rotation.
B1
After 2/3 of the rotation is finished, the gymnast tries to imitate the motion from Drill 1.
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B2
The gymnast should try to keep their body in a hollow position the whole time.
PREREQUISITES
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Back layout - D2
EQUIPMENT
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3 x Running blocks
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1 x Soft incline