58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY SIX
Drill 1
Drill 2
Handstands onto Panel Mat
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Stand next to a folded panel mat.
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Kick up to a handstand with your hands on the mat.
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Try to get to vertical and keep good body position (head in, ribs down, tail tucked, butt squeezed, hips forward, OPEN shoulders)
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Land in a strong lunge maintaining your straight position the entire time.
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Repeat 15 times.
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**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
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Do a spiderwalk against the wall (belly to the wall)
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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
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Have a slider or paper plate available to use.
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Start in a push up position with good shape
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Place your toes on the slider or plate.
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Using your abdominal muscles, pull your feet towards you hands, dragging them across the floor. Maintain straight legs.
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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!
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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!
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Repeat 12 times