Basic skill preparation
Acro jump and landing
Main points Jump Bend knees and swing arms Arms swing up straight with shoulders pressed up Legs squeezed together and straight Toes pointed Stomach sucked in Chest sucked in Fingers stretched Landing Chest and stomach sucked in Head slightly […]
Back arch
Main points Arms stretched by ears Back arched as high as possible Tighten all muscles in the back of the body including upper back, lower back, glutes, hamstrings and calves Legs locked […]
Japana (self stretch)
Main points Shoulders pressed up high Back flat all the way through the exercise Lower to floor keeping back as flat as possible Arms stay by the ears throughout Head neutral Knees locked straight […]
Pair straight jump
Main points The bend Feet shoulder-width apart Arms pressed high behind the body at the start and throughout the bend Controlled bend with a slight pause at the bottom Hips […]
Pike hold on blocks (bent leg entry)
Main points Feet close to blocks at start and legs together Press up onto toes, chest sucked in and hips pressed high Lift hips and squeeze legs into a tuck position with legs […]
Pike hold on floor
Main points Shoulders presssed down Hands placed in front of hips Hips pressed high Shoulders pressed forwards over hands/fingers Chin up and chest pressed Hands shoulder width, but not locked into body Fingers spread and facing […]
Straddle hold on blocks (straight leg entry)
Main points Feet close to blocks at start Press up onto toes, chest sucked in and hips pressed high Lift hips and squeeze legs into a ‘half elephant lift’ position […]
Straddle hold on floor
Main points Shoulders presssed down Hips pressed high and forwards Shoulders pressed forwards over hands/fingers Chin up and chest pressed Hands shoulder width Fingers spread and facing forwards Arms locked straight Legs locked straight […]
Straddle lift on blocks
Main points Pre-requisites Straddle lever Flat japana Technically-correct handstand Elephant lift Technique Straddle lever Lift/turn hips and press to elephant lift start position (hips in handstand, feet next to hands) […]
Tuck jump
Main points Jump Bend knees and swing arms Arms swing in front of the body, up to a straight position by the ears (or arms stop slightly earlier), with legs straight […]