The gymnast should start with their hurdle, raising their arms up and opening their shoulder angle. Their back leg should perform a strong kick backward. Their lunge leg should push down on the floor. As they lean forward, they should twist their first hand 1/4 before reaching the floor. The hand placement should not be excessively close or far from the feet. The lunge leg follows the back leg, where they should close together by the time the gymnast reaches handstand. At the same time, the gymnast should continue twisting around their first arm until the second hand is placed down. This second hand should be turned an additional 1/4. Next follows the snap down. The gymnast’s body should release in hollow, with their arms extended around horizontal. Their head should be between their arms, with their feet in front, ready for a back handspring or tempo salto. In the case of a backflip after the roundoff, the legs should arrive slightly back instead of vertical. The arms should be overhead with the head in a neutral position. The hips should be in and the body should be in a slightly arched position.
The starting position is from standing with the hands up. The gymnast does a step, then a lunge and puts their first hand sideways in front of the lunging leg. The back leg kicks strongly back overhead. Next, the gymnast places the second hand in the same line as the legs and the first hand, the gymnasts passes through the handstand sideways in a wide open straddle. The rotation continues. The gymnasts places the first foot on the floor, then the other one and finishes standing up in a straddle with their arms overhead. The entire rotation should be performed on one line. The shoulders and hips should be extended for the entire duration.
The gymnast should perform a step and swing the arms forward and upward to a fully extended angle of the shoulders. The front knee kicks upward aggressively, while the back foot pushes back strongly on the floor. Upon the landing, the gymnast arrives on the same foot, leaning forward with their arms overhead. The front leg plunges and the body leans down in order for the hands to be placed so that the next skill can be performed.
This drill can be performed on a wall or on a cheese matt leaning on a wall. The gymnast should perform a plunge, place their hands on the floor sideways, and kick their back leg strongly overhead. During the handstand, the gymnast should unite their legs together. The drill finishes in a handstand with a hollow body. Only the toes should be touching the wall/cheese mat.
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.