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Drill 1

Drill 2

Handstands onto Panel Mat

  • Stand next to a folded panel mat.

  • Kick up to a handstand with your hands on the mat.

  • Try to get to vertical and keep good body position (head in, ribs down, tail tucked, butt squeezed, hips forward, OPEN shoulders)

  • Land in a strong lunge maintaining your straight position the entire time.

  • Repeat 15 times.

  • **If you don’t have a panel mat, you can do the handstands on the floor.

Increase your hold by 5 seconds!


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

15-20 seconds (Flippers)

20-35 seconds (Junior Bronze/Senior Bronze)

35-55 seconds (Silver)

55-75 seconds (Gold)

Drill 3

Pike Drag Ups with a Forward Roll

  • Have a slider or paper plate available to use.

  • Start in a push up position with good shape

  • Place your toes on the slider or plate.

  • Using your abdominal muscles, pull your feet towards you hands, dragging them across the floor. Maintain straight legs.

  • When you get to a pike position, tuck your head to look at your belly and complete a forward roll. *This action is for strong shoulders and learning the correct vertical position. It will also help you with your handstand forward roll!

  • If you feel that you do not have enough control to do the forward roll safely you can do the move without the forward roll. SAFETY is most important!

  • Repeat 12 times

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