58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY NINE
Drill 1
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)
55-70 seconds (Gold)
Drill 2
Pike Drag Up w/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
Drill 3
Shoulder Flexibility Drill
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Lay on your back and try to get as much of your arm down to the floor as you can.
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Hold for 10 seconds.
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Flip to your stomach and lift up your arms, trying to keep them narrow (close to your head, behind your ears) and straight.
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Hold for 10 seconds.
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Repeat both parts for a total of 3 times on back, 3 times on stomach