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Focus: Learn to catch ourselves when tumbling
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| Progression 1 (Intro) | Donkey kicks, single or connected |
| Progression 2 | Connected bounders to 3/4 handstand |
| Progression 3 | Bounders from knees |
| Progression 4 | Bounders from feet |
| Progressin 5 | Bounders from knees or feet, into front handspring |
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The Why? We need to train the athletes to catch themselves on their hands when tumbling and this drill is a great way to prepare for that.
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Corrections: We are trying to get them to do at least 2-3 connected to build strength and muscle memory, while also taking up space. Make sure they are reaching out long and watching the shoulders transition from behind the wrist to up and over.
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Focus: Handstand connection(s) - Double crash mat set up on Tumble Trak
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| Progression 1 (Intro) | Donkey Kick on mat to TT to hollow body |
| Progression 2 | Bonder on mat to TT to straight leg candlestick |
| Progression 3 | Handstand on mat snapdown to TT to straight leg candlestick |
| Progression 4 | Handstand on mat snapdown to TT to BHS on mat |
| Progressin 5 | Handstand on mat snapdown to TT to straight leg candlestick |
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The Why? Maintaining the handstand body position and control through movement to connect skills.
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Corrections: We do not want them “piking” out of their handstand to create the connection, so watch how they are driving their feet down and through!
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Focus: Handstand snapdown(s) with and without rebound
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| Progression 1 (Intro) | Handstand to elevated surface snapdown |
| Progression 2 | Handstand to elevated surface snapdown and rebound on floor |
| Progression 3 | Handstand to elevated surface snapdown and rebound up to elevated surface |
| Progression 4 | Handstand to elevated surface to snapdown to BHS with or without octagon |
| Progressin 5 | Handstand to elevated surface snapdown and rebound up to elevated surface |
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The Why? We need to start training where the feet go out of the handstand and to connect a skill (ie., for a BHS they sweep in front; for a tuck they sweep under; for layouts and twists they sweep and stop behind)
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Corrections: We want the athlete transferring weight off their hands and to their feet at the same time. Watch for hands to still be on the ground when feet hit; that means they are late in the snapdown and pull.
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