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Gymnastics: Flexibility Exercise

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

DESCRIPTION

  • Sit in straddle position and gently lower the head to the mat.
  • Keep legs extended throughout.

    • COACHING POINTS

  • Try to keep legs extended and at 90.
  • Hold position for up to 10 secs.
  • Do not jerk or over extend.

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    OFTEN USED WITH...
    Single Arm Rotation | Key 4 Warmup

    Single Arm Rotation

  • Rotate one arm through 360 keeping it extended throughout.
  • Repeat with both arms both directions.

    • Key 4 Warmup
    Extended Arm Rotations | Key 4 Warmup

    Extended Arm Rotations

    Stand with arms extended and horizontal pointing to the sides.

  • Rotate arms in small circles at the same time.

    • Key 4 Warmup
    Flexibility Exercise | Key 4 Warmup

    Flexibility Exercise

  • Start with feet and shoulder width push the back of the hands along the mat back between the feet.

    • Key 4 Warmup
    Hip Circles | Key 4 Warmup

    Hip Circles

  • Keeping the back and legs straight rotate the hips through a large circle.
  • Repeat in the other direction.

    • Key 4 Warmup
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