The proper execution of the side flip stretched 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 shoulders and the elbow behind the back. The supporting arm should be bent, over the shoulders, around the level of the head. 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 left, and the gymnast should lean slightly on the right side. During the flip, the body should be straight with wide open legs. The gymnast should not perform additional twists during the flight. The initial action of the arms and the hips at the moment of the bounce should be enough for the subsequent quarter turn. During the rotation, the body should be in an exact sagittal plane. The landing is lateral, with open legs and the arms should be sideways at horizontal.
The drill starts from a straight jump by standing, with a quarter turn. Landing sideways, first hit the ground with the rear foot, then follow with a step forward. The gymnast should immediately perform a cartwheel and end in a lateral standing position.
This drill is similar to the previous one. The sequence starts with a couple of steps, a hurdle and a round-off. The bouncing should be higher and all of the performance should be faster.
From the snap down phase of the back handspring (or whip back salto or round off) the body should contact the floor in a tight body, slightly hollow position, the arms should reach dynamically overhead with the chest and shoulders open, the head in a neutral position and the body stretched vertically to a 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 the vertical turn 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.
The first part of the skill should be performed as a back layout. As the gymnast approaches the landing, at around last quarter of the flip, the gymnast should open their legs widely in the sagittal axis, and slightly turn in a quarter. The landing is lateral in a straddle.
When the gymnast is confident enough, the execution of the entire side flip should be moved into the pit. At first, it is recommended for the gymnast to land on the foam blocks. Then later they can move onto a mat in the foam pit. The last step is to perform the skill onto higher mats at the level of the floor.
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.