Gymnastics Drill Demonstration


  • As previous exercise but use a crash mat.
  • From Long Sit rock back to inverted pike shape with hands placed by the ears with fingers pointing to the shoulders.
  • Keeping legs extended sweep them vigorously upward and simultaneously push on hands.
  • Attempt t gain flight.
  • Exit with body fully extended on the crash mat.

    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.
  • Aim to lift body clear of the mat.
  • Exit with body extended

  • The Drill is often used with

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