Gymnast shapes
Burpees
Main points Start in full quat with bottom next to heels Shoot out to front support Tuck back to squat position Explosive stretch jump Chest and stomach sucked in and pushed through to […]
Dish rocks
Main points Shoulders squeezed into ears and pushed up Shoulders rounded-up/forward Arms, legs, fingers & toes extended and straight Head neutral or slightly down Chest and stomach sucked in and pushed through to lower back Lower back rounded […]
Front support
Main points Back flat (straight line from heels to head) Hips pressed down Stomach in Legs straight and together Head neutral Shoulders over fingers Bottom of toes on floor (NOT pointed toes)
360 turn jump and landing
Main points Jump Bend knees and swing arms. Initiate the turn slightly from the floor (torque) Do not ‘corkscrew’ toomuch at the bottom of the bend though, as this compromises the height and shape […]
180 turn jump and landing
Main points Bend knees and swing arms. Initiate the turn slightly from the floor (torque) Do not ‘corkscrew’ at the bottom of the bend though, as this compromises the height and […]
Individual 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 […]
Individual landing
Main points Chest and stomach sucked in Head slightly down Hips pressed forwards Shoulders pressed forwards Arms shoulder width apart Knees pressed over toes Feet flat/heels down
Pike half fold
Main points Shoulders pressed up high Back flat and at a 30-45 degree angle Head neutral Knees locked Toes pointed Movement from the hips only
Japana wave holds
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads to lift legs (no rocking backwards), […]
Japana waves
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads to lift legs (no rocking backwards), […]