Gymnastics Drill Demonstration


  • As previous exercise.
  • From Long Sit rock back to inverted pike shape but with hands placed by the ears with fingers pointing to the shoulders.
  • Keeping legs extended sweep them vigorously upward and simultaneously push on hands.
  • Exit with feet on the mat but with hips held high.

    Coaching points

  • This exercise is to aid flight off the box during a Head Spring or Bent Arm Overswing.
  • Ensure that the push and leg throw is an explosive movement.
  • Legs must be kept extended.

  • The Drill is often used with

    Vaulting. Repulsion and FlightKey 3 Vault RepulsionsGymnastics Drills Coaching