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Glide Swing with Slider
BarsGlide SwingSlider Low BarDrill Overview Stand with feet on floor, slider right in front of feet, hands on bar. Gymnast does a slight hop, puts feet on slider, then glides out with feet on slider, pulling slider back as far as they can with straight arms and hollow...
Jump Back to Mat Stack
FloorBack Handspring2x8" MatsorResi Pit MatDrill Overview Stack two or three 8" mats or use a resi/pit mat. The gymnast stands with her back to the mat, then jumps back as far as possible, landing stretched with arms by her ears. Ideally, Gymnast lands with full body...
Assisted Handstand Balance
FloorHandstandWallYoga Blocks or Panel MatDrill Overview Place mat, a couple inches high, such as yoga blocks or panel mat, against wall. Gymnast does handstand with stomach towards wall and moves hands so that wrists are supported by panel mat/blocks. Gymnast slowly...
Handstand, Forward Roll Down Cheese
FloorHandstand Forward RollCheese MatPanel MatDrill Overview Gymnast does a handstand in front of cheese mat, extending throughout the handstand, and rolls down the cheese mat. You may need to put a panel mat in front of the cheese mat so that when the gymnast does a...
Kip Sliders
BarsKip1 or 2 SlidersDrill Overview Gymnast lays on flat stomach, with either both hands on one slider, or hands on two sliders, straight up by ears. Bending at the knees only, gymnast pushes down while simultaneously pulling in on the slider to end in a kneeling push...
Extended Leg Snap
BarsKipLow BarCheese MatDrill Overview Set a cheese mat under a low bar, with the large end towards the bar. Gymnast lays on cheese mat on back, while holding on to the bar, then raises ankles up as quickly as possible (while keeping legs straight) to the bar. For an...
Back Tuck Motion Knee Pull
FloorBack TuckNoneDrill Overview Gymnast lays on back in a stretched position, arms by ears and holding onto edge of floor, mat, etc. With a quick snapping motion, pull knees over head to end in a bent knee candlestick shape. Not pulling knees to chest.
Tip Handstand Flatback
VaultHandstand FlatbackFront Handspring8" MatOctagonDrill Overview Gymnast stands in front of octagon or handspring mat (large mailbox also works depending on the size of gymnast). Keeping body in one straight position, tip forward to fall into a handstand, landing...
Wall Handstand Flatback
VaultHandstand Flatback Front HandspringWall8" Mat Drill Overview Gymnast does handstand with stomach toward wall (or cheese mat against wall for more push, and 8" mat behind. Gymnast pushes off wall and falls flat to back. Watch for extension throughout.
Kick Handstand Flatback
VaultHandstand Flatback Front Handspring8" Mat Drill Overview Gymnast starts in a lunge position, arms up by ears with straight alignment from hands to back foot and front leg slightly bent. Kick up to a handstand, pushing tall throughout. Maintain tight straight body...