For the double back layout, the technique of the bounce is very important. The skill should be initiated from the snap down phase of the back handspring with an extremely strong back arm swing to a full body extension, with a tight upper back and shoulder arch. Compared to the tempo salto, the hips should be before the vertical axis, which will help give the flip some height. If the hips are at the vertical axis or behind, then the performance will long and low, the speed will not be transformed into the height. If the bouncing is correctly executed, the second layout should be higher than the first one.
During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. The head should be in a neutral position. Raising the hips helps to accelerate the backward rotation. During the flip, the arms should be executing a back circle, the gymnast should then grab their legs. Prior to the landing (around horizontal), the body should open into a stretched position.
During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. Immediately after the bounce, the athlete grabs their legs in a tucked position. There are two ways of holding. In the first, the gymnast lowers their arms and catches their knees. In one way, it’s faster because the route of the hands is shorter, but the downside is that in lowering the arms, the gymnast is doing a counter move. After catching the knees, the hands are pulling the knees in and up, in order to increase the speed. Another way of catching the legs is by having the arms execute a backward circle and having the hands grab the hamstrings. The route of the arms is longer, but they go along with backflip and naturally accelerate the speed of the rotation. Prior to the landing (around horizontal), the body should open and the arms should raise in front of the chest.
The technique of the whip back is very similar to a back handspring. The whip back should be initiated from a hollow body position with an arm swing to a full body extension with a tight upper back and shoulder arch. After passing vertical, the arms swing down as the body shapes to a hollow position (chest rounded and hips tucked under). The landing should return to the hollow position with arms at horizontal ready to swing to the next skill.
At the moment of the bounce, the hips should be before the vertical axis. During the rotation, after the vertical, the body turns into a hollow position, with the arms close to the body. The landing should be in the foam pit with a hollow body.
This skill is a modification of the previous one. In this case, the coach should raise the landing surface gradually until it reaches 32 inches (ResiMat height).
At the moment of the rebound, raise the arms up sharply behind the ears and lean the upper body backward in the salto tempo backward move. Then close into a piked position.
At the moment of the rebound, raise the arms up sharply behind the ears and lean the upper body backward in the salto tempo backward move. The difference between this and the previous drill is that the first flip is a layout. The second flip should be in a piked position.
When the gymnast is confident enough, the execution of the entire double back layout should be moved forward into the pit. At first, it's recommended that the gymnast lands in the foam pit, then later onto a mat in the foam pit. The last step is to perform the skill onto mats as high as the level of the floor.
At the moment of the rebound, rise up sharply the arms behind the ears and lean back upper body as salto tempo backward move.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.