This skill starts with a Japanese tap. When the gymnast is in the front swing, the body reaches over the horizontal in a deep hollow position with bent legs, this is when the release begins. The gymnast should perform the first backflip in one tucked position, without holding the legs, with bent arms at the level of the shoulders. At the end of the first flip, they should start the full twist. Technically, the full twist should be incorporated into the second back somersault. The twist should be led from the arms and knees. The head should be in the middle position and slightly in. There is another way of performing the skill and is so-called half-in-half-out. In this case, at the moment of the tap in the front swing, the gymnast should direct the twisting from the bent knees and then the leading hip. Each flip should contain one-half twist each, adding up to a full twist by the end of the double rotation. The second half-turn should be performed prior to the landing. Theoretically, there is one more way to do the skill. The full twist could be performed during the first flip, but in my opinion, this technique is quite incorrect.
The tuck open double flyaway is a continuation of the evolving tapping and lifting actions described in the layout flyaway section while adding the initiation of the rotation to a double salto. The giant swings leading to the dismount should encourage an increasingly powerful tapping action to bend the bar downward significantly in the hanging phase. A sharp kicking action through the vertical release point on the upward swing should occur as the bar rebounds upward. With correct timing of these actions, an accelerated rotation and vertical lift allows the gymnast to open quickly to a straight position at the peak of the double flyaway. The gymnast may perform the tuck with their hands on or off their knees. Opening to a straight position will stop the rotation of the flip and allow the gymnast to prepare for a controlled landing on the descent. The double layout flyaway utilizes the same lead-ups described above. On release, the body shape is hollow and the shoulders stay down with the head neutral. As the body rotates the first ¼ - ½ of the flip, the athlete has the option to maintain a hollow position or stretch to a tight arch for the remaining rotations to complete the skill and prepare for landing.
The gymnast should follow all of the techniques required for a standard double back into a foam pit. The only difference in this drill is that the gymnast should stay “open” with their hands off of their legs. This is very important in order to be able to add any twisting.
In order to complete the double back on the rings, the gymnast should be well coordinated. Part of their technical preparation is to practice on the trampoline and improve the skill into the pit. The gymnast should improve their full in full out, double Arabian, double Arabian with a half turn prior to landing, double back with a full turn in the second flip, and Tsukahara double back with a full twist during the first flip.
The gymnast should practice their double back with a half turn during the second flip. This can be done into a foam pit. It’s important that the gymnast doesn’t start twisting until the second rotation.
As the gymnast improves, they can begin to practice the double back full into the pit. As the gymnast improves their twisting, a mat can be added for them to land on.
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.