Back layout 360°

DRILL 1

FULL 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 

The gymnast should start in a hollow body position to make sure the core is engaged.

 

 A2 

Arms are covering the ears and the chin is tucked in.

 

 B 

The gymnast first pulls the arm down closest to the mat, while simultaneously
 turning slowly towards the mat.
 The gymnast then immediately pull the other arm towards the first.

EQUIPMENT
  • 2 x Running blocks

  • 1 x Soft mat

DRILL 2

STRAIGHT JUMP TO BACK WITH FULL TWIST

We do this drill to exaggerate the lift after the take-off before starting the twisting motion.

FOCUS POINTS

 A 

Leap into the air with the arms by the ears and chin tucked in.

 

 B1 

When the gymnast is hanging in mid-air in a hollow body position, they try to imitate the motion with the arms from Drill 1.

 

 B2 

The gymnast should try to keep their body in a hollow position during the drill.

PREREQUISITES
  • Back layout 180° - D3

EQUIPMENT
  • 1 x Running block

  • 1 x Soft mat

DRILL 3

CANDLESTICK FALL WITH HALF TWIST, TURN HALF

The aim of this drill is to make the gymnast aware of the timing for the initiation of the twist.

FOCUS POINTS

 A 

Arms should cover the ears in the first 1/3 of the rotation.

 

 B 

After the first 1/3 of the rotation, pull in the arm that are in the direction of the twist. The other arm must remain extended and by the ears.

 

 C 

After landing on the back, the gymnast pulls their other arm down to the first, and turns a half a twist more in the twisting direction.

PREREQUISITES
  • Back layout 180° - D4

EQUIPMENT
  • 3 x Running blocks

  • 1 x Soft incline

DRILL 4

BACK LAYOUT 360° FROM LEVEL TRAMPETTE

Bringing all the pieces together.

PREREQUISITES
  • Back layout - D5

EQUIPMENT
  • 4 x Running blocks

  • 1 x Salto cube

  • 1 x Soft mat

  • 1 x Trampette

  • 1 x Landing mat

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by Gymnastic Academy

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