During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. Immediately after the bouncing, the athlete should grab their legs in tucked position.There are two ways of holding the legs. In the first method, the gymnast lowers the arms and catches at their knees. In this case, it’s faster, because the route of the hands is shorter. The downside is that lowering the arm in this way is a counter move. After catching the knees, the hands are pulling the knees in and up, in order to increase the speed. Another way of catching the legs is to have the arms grab the hamstrings after performing a backward circle. The route for the arms is longer, but they naturally follow the motion of the flip. This can easily accelerate the rotation speed. Prior to the landing (around horizontal), the body should open and the arms should raise in front of the chest.
During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. The head should be in a neutral position. Raising the hips helps to accelerate the backward rotation. During the flip, the arms should be executing a back circle, the gymnast should then grab their legs. Prior to the landing (around horizontal), the body should open into a stretched position.
This drill should be performed after a round off or a back handspring. The coach should gradually raise the height of the mats.
When the previous drill has been improved, the coach should a ResiMat (32 inches) for landing onto a higher surface.
Fluff the foam blocks in the pit and ask the gymnast to perform a double backflip in the pit from the board, by standing. This drill emphasizes on increased rotation speed.
The double back should be performed either into the pit or on the trampoline. When the gymnast becomes familiar enough with the flip, they could continue to practice the skill on the trampoline. The athlete should bounce and land at the same place. This is an indication that the athlete did not lean back during the bounce.
The gymnast bounces a couple of times on the mini tramp and places their hands onto the obstacle, which is higher than the tramp. After the second to last bounce, the gymnast should reach handstand, then snap down on the mini tramp and perform a double back into the pit.
When the gymnast becomes familiar with the flipping motion, they should proceed to perform the entire skill into the pit from a round off, or round off back handspring. This eliminates the fear and allows the athlete to focus on the technique. The next step is to perform the double back in the pit, but with some mats for a better landing. Add the mats until they reach 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.