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Back Extension Roll to Wall
FloorBack Extension Roll2 Cheese MatsWallDrill Overview Lay a cheese mat on the floor, with the small end close to a wall and a cheese mat on the wall. Gymnast does a back extension roll, and ends in a handstand against the wall with her stomach facing the wall. Watch...
Heel Snap Turn
FloorTurnNone Drill Overview Gymnast stands on floor, in either Coupé or Relevé, flat foot, with arms in turn prep position. Gymnast brings arms to turn position as she turns, then holds the position at the end. Get creative on how many turns, amount of...
Hollow Hold Fall
BarsClear HipBack Hip CircleFloor BarPit Cube or Stuffed Animal2x8" or soft matDrill Overview Set 8” or other soft mats behind gymnast. Hold a floor bar/paralette lower on legs with a foam block between bar and legs. Fall straight backwards to back, maintaining a...
Split Leg Extension
BeamFloorLeap2 Yoga Blocksor2 Mats of equal heightDrill Overview Gymnast starts between two blocks in a half split (even if they can do a full split) with one hand on each block. Slowly extend the back leg straight, then lower back down to floor Focus on the back leg...
Leap from Knee
BeamFloorLeapNoneDrill Overview Gymnast starts kneeling, with non-dominant knee up. Gymnast performs a leap from the kneeling position. Focus on the leap traveling upwards, rather than forwards. The gymnast should still have an aggressive pop to split at the top of...
Beam Wall Handstand
BeamHandstandLow BeamWallDrill Overview Place a low beam with end towards padded wall (you can use a cheese mat against the wall). Gymnast places hands on beam then walks legs up towards wall. Gymnast needs to be positioned so hips are directly over wrists in...
1-2-3 Glide
BarsKipLow BarDrill Overview The gymnast jumps to the bar and performs a glide swing, snapping ankles to bar at the end of the glide, focusing on three key positions: Catch the bar in a hollow body with shoulders at bar height and feet pointed down. Extend fully at...
Fall to Wall Sit
FloorBack HandspringPadded WallDrill Overview Gymnast starts standing about 1-2 feet away from padded wall (cheese or 8") facing away from wall. Keeping arms up by ears, fall back into a wall sit position, with chest up.
Springboard Seat Drop
FloorBack HandspringSpringboard Additional mat (approx. 16")Drill Overview Place springboard against 16" mat (can use cheese mat, big end towards board, trapezoid, 2x8", etc). Stand at low end/bottom of board, keeping legs straight, fall back to a piked sit position,...
Handstand Snap to Push Up
FloorBack HandspringWallDrill Overview Start in a stretched arched handstand with back to the wall and hands walked slightly out. Push off the wall and extend through the handstand, lowering into a hollow push-up position with control. Keep a tight body and finish in...