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Gymnastics: Weight on hands full twist

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Teach Weight on Feet and Hands: Full Twist

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Face Vault (Piked) | Key 3 Face Vault

Face Vault (Piked):

  • Using the top box section only stand with the left hand on the near edge and the right hand on the far edge.
  • Fingers must point down with thumbs on the box top.
  • Jump into a pike position, keeping the legs straight with hips as high as posible over the hands, taking the body weight on extended arms.
  • Transfer weight across the box to land with flexed knees and hips.

    • Key 3 Face Vault
    Modified Bridge into Full Bridge with Backward Exit through Handstand | Key 3 Bridge

    Modified Bridge into Full Bridge with Backward Exit through Handstand:

    Develop Bridge Progressions

    Development (on floor): Modified Bridge into Full Bridge with Backward Exit through Handstand

    Key 3 Bridge
    Key 3 Headstand | Key 3 Headstand

    Key 3 Headstand:

    Teach Inverted Stag Leg Balance from Front Lying on mid-height apparatus (hands on mat, one leg vertical, one knee on box).

    • Development: bring both legs to vertical to feel the free handstand balance 
    • N.B. Have a spotter to prevent over-rotation forwards

    Key 3 Headstand
    Donkey Kicks on a bench | Key 3 Handstand

    Donkey Kicks on a bench:

    Teach Donkey Kicks (Double leg ‘Snap Down’ from Handstand to land in Half Squat).  From a Handstand Kick Up on a bench

    Key 3 Handstand
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    1013

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