🔥🔥DOTW: Backwards Twisting
Drill One(Top): The athlete begins by standing on a raised surface with a barrel (or similar) behind them at approximately knee height. The athletes arms should stay behind their ears with their chin remaining flat. Next the athlete should raise up on their toes while engaging their core and stretch their arms and shoulders back until they fall over the barrel. The athlete should pass through the handstand position before falling to their stomach on a soft landing mat. The athlete should maintain a tight slightly arched body throughout the first half. Once the athlete passes through the handstand they should try to slightly hollow their body before landing.
Drill Two(Middle): The second drill begins the same as the first. The athlete should now focus on twisting halfway and landing in their back once they pass through the handstand position. The twist should be initiated by the hips. The athlete should maintain a tight controlled body during the fall and twist. The athletes arms should remain by their ears with their head in a neutral position.
Drill Three(Bottom): The athlete should now use the same approach as the second drill adding the second half twist to complete the full twist before landing on their stomach. The athlete must maintain an tight, elongated and open body shape while performing this drill. The athletes arms should remain as close to their head as possible and head positioning should remain neutral.
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