Gym Drill Pro - Gymnastics Skill Drills for Professionals

Floor Exercise


Back Double Full Floor

Back Full

The correct execution of the full twist layout relies on a correct back layout. After the snapdown, the gymnast should raise their arms fast. The leading arm should be bent at the level of the head and the elbows behind the back. The supporting arm should be bent, over the shoulders. The body should be extended, slightly arched from the hips, and the hips should be slightly twisted, following the leading arm. The head should be in a neutral position. The gymnast leaves the floor at the vertical position, jumping from their toes. The twist starts from the leading side of the hip. For example: if the gymnast chooses to turn on their right side, then the leading hip is the left, and the gymnast should lean slightly on the right side. During the twist, the body should be straight and slightly in a hollow. At the last quarter of the flip, when the gymnast is around the horizontal, the full twist should already be concluded. The body is slightly arched and the arms should raise around the level of the chest in preparation for the landing. At the landing, the arms should be bent in front of the chest.

Find out more

Back Layout Double Full Drill Floor

Layout on Trampoline

The gymnast should contact the trampoline in a tight body, slightly hollow position, the arms reach dynamically overhead with chest and shoulders open, head neutral and body stretched vertically to full extension. The gymnast should then lift the hips and legs forcefully upward with no backward lean. The body remains stretched as the rotation continues toward vertical turning over. As the turnover action reaches its peak the chest continues to lift adding to the rotation. The body remains tight and stretched as the gymnast prepares for landing.

Back Layout Double Full Drill Floor

Hollow Rock

The gymnast should lay on their backs, extending their arms above their head and straightening their legs with their feet together. Next, they should lift their shoulders and heels off the floor so that the only thing touching their floor is their buttocks and lower back. The gymnast should rock forwards and backwards maintaining this hollow position, keeping their arms above their head.

Back Layout Double Full Drill Floor

Support on Elbows

The gymnast should place their elbows on the floor directly under their shoulders. The gymnast should lean forward slightly and squeeze their abdominals, buttocks, and legs. This will help the gymnast become more familiar with the hollow body position. Hold for 10 seconds or more and complete multiple sets.

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.