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Drill 1

Drill 2

Spiderwalk Against Wall

  • Do a spiderwalk against the wall (belly to the wall) 

  • Try to get as close to the wall as you can with a tight body position

25-30 seconds (Flippers)

30-45 seconds (Junior Bronze/Senior Bronze)

45-65 seconds (Silver)

65-80 seconds (Gold)

​Relevé Hold

  • Get into the correct shape with arms overhead.  Keep the hips forward, ribs in (down), arms straight with shoulders BEHIND your ears, standing in relevé.

  • ​Hold 30 seconds for 2-3 rounds.

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Drill 3

Practice Handstand Walks

  • Kick up to a straight body handstand and find your balance before you move your hands

  • Squeeze your core (belly) and bottom

  • Try to take steps on your hands

  • Set a timer for 3 minutes and practice!

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