Gymnastics: half twist

Example sequence showing jump from platform with half twist, back rock with straddle, two linked three point balances, log twist, forward roll from knees to long sit finish.

Starting in an extended stand flex knees and jump rotating arms to gain height.Move head and eyes to the left keeping them level.Twist 180 to land with flxed knees and hips.

Starting in a stand position flex knees and jump raising and rotating arms to gain height.Move head and eyes to the left keeping them level.Twist 180 to land with flxed knees and hips.Bring arms wide to control rotation.

Useing a short run hurdle step to spring board and jump off two feet.Use arms to gain heightMove head and eyes to the left keeping them level.Twist 180 to land with flxed knees and hips.Bring arms wide to control rotation.

Short four meter run to jump off two feet.Form pike shape during flight Bring right arm under left arm to aid rotation and half-twist.Flex knees and hips on landing.

From a short run and hurdle step on to a spring board the gymnast dives forward to place hands, a shoulder width apart, on to a four section box.Keeping legs extended and the hips high the feet are brought inside of hands in a pike position.On repullsion the gymnast turns head to the left and and brings right arm under the left arm rotating 180 leftGymnast lands on the floor with flexed knees and hips.

Showing spotter taking the shoulders

Teach Jog and Hurdle Step on to low apparatus with rebound exit with half twist.

From a short run and hurdle step on to a spring board the gymnast dives forward to place hands, a shoulder width apart, on to a four section box.<BR>Keeping legs extended and the hips high the feet are brought inside of hands in a pike position.<BR>On repullsion the gymnast turns head to the left and and brings right arm under the left arm rotating 180 left<BR>Gymnast lands on the floor with flexed knees and hips.

Start from Long Sit or Upright standing on a mat as appropriate. Teach 1&frac12; Twist Dish Roll to Arch Shape, Arch Rocking and Reverse

Teach Leap with Inward Half Twist one step into.

Starting in an extended stand flex knees and jump rotating arms to gain height.<BR>Move head and eyes to the left keeping them level.<BR>Twist 180 to land with flxed knees and hips.

Short four meter run to jump off two feet.<BR>Form pike shape during flight <BR>Bring right arm under left arm to aid rotation and half-twist.<BR>Flex knees and hips on landing.<BR>

Starting in a stand position flex knees and jump raising and rotating arms to gain height.<BR>Move head and eyes to the left keeping them level.<BR>Twist 180 to land with flxed knees and hips.<BR>Bring arms wide to control rotation.

- Gymnast starts two steps away from the springboard - Jump off of the springboard, performing a 270 twist around the apparatus - Land safely on the crash mat

Useing a short run hurdle step to spring board and jump off two feet.<BR>Use arms to gain height<BR>Move head and eyes to the left keeping them level.<BR>Twist 180 to land with flxed knees and hips.<BR>Bring arms wide to control rotation.

Standing with arms at side extend ankles and rotate 90.<BR>Continue with 90 bounce's.<BR><BR>

Starting in long dish rotate to long lie keeping arms and legs off the mat.<BR>Continue to rotate back to long dish shape.

Example sequence showing jump from platform with half twist, back rock with straddle, two linked three point balances, log twist, forward roll from knees to long sit finish.

From an extended stand jump and rotate 360.<BR>Look past left shoulder to gain rotation

Link a selection of conditioning ideas in any order. Start from, and end in, a chosen position of stillness. <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Lunge into Forward Roll into Stag Leg Sit <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Modified Bridge into Full Bridge <span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>and Exit <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit into Straddle V-Sit into Straddle Sit into Fold<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> and Reverse <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit to Shoulder Balance with Exit to Knee Scale<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>, Lower to<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> Front Lying<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>,<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> &frac12; Twist to Long Sit <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Back Support onto &frac12; Twist to Front Support onto &frac12; Twist to Back Support <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Long Sit onto &frac12; Twist to Box Shape onto Sideways Roll onto Box Shape onto &frac12; Twist to Long Sit

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UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Shading 2 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;65&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium List 1 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;66&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium List 2 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;67&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 1 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;68&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 2 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;69&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 3 Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;70&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Dark List Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;71&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful Shading Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;72&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful List Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;73&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful Grid Accent 5&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;60&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Light Shading Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;61&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Light List Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;62&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Light Grid Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;63&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Shading 1 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;64&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Shading 2 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;65&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium List 1 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;66&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium List 2 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;67&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 1 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;68&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 2 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;69&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Medium Grid 3 Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;70&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Dark List Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;71&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful Shading Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;72&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful List Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;73&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; Name=&quot;Colorful Grid Accent 6&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;19&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; QFormat=&quot;true&quot; Name=&quot;Subtle Emphasis&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;21&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; QFormat=&quot;true&quot; Name=&quot;Intense Emphasis&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;31&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; QFormat=&quot;true&quot; Name=&quot;Subtle Reference&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;32&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; QFormat=&quot;true&quot; Name=&quot;Intense Reference&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;33&quot; SemiHidden=&quot;false&quot; UnhideWhenUsed=&quot;false&quot; QFormat=&quot;true&quot; Name=&quot;Book Title&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;37&quot; Name=&quot;Bibliography&quot; /> <w:LsdException Locked=&quot;false&quot; Priority=&quot;39&quot; QFormat=&quot;true&quot; Name=&quot;TOC Heading&quot; /> </w:LatentStyles> </xml><![endif] [if gte mso 10]> <style> / Style Definitions / table.MsoNormalTable {mso-style-name:&quot;Table Normal&quot;; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:&quot;&quot;; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:&quot;Times New Roman&quot;; mso-ansi-language:EN-US;} </style> <![endif] StartFragment <p class=&quot;FreeForm&quot; style=&quot;tab-stops: 35.45pt 70.85pt 106.3pt 5.0cm 177.15pt 212.6pt 248.05pt 283.45pt 318.9pt 354.35pt 389.75pt 425.2pt 460.65pt 496.05pt;&quot;><span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Dish Shape<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> and <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;><span style=&quot;mso-spacerun: yes;&quot;> Dish Rocking <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Dish Rock with Early Hip Extension <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Dish Rock, Early Hip extension<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> into <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Shoulder Roll (Asymmetric Fish Flop) <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Dish Rock, Early Hip extension<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> into <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Fish Flop <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>1&frac12;<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Twist Dish Roll<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> to <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Arch Shape<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>, <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Arch Rocking <span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>and Reverse <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Tuck Rocking into<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Tuck Rock to Feet into Squat Shape Balance with<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>weight on hands <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Lunge into Forward Roll Stag Leg Sit onto Backward Roll to Knee Scale <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Modified Bridge into Full Bridge <span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>and Exit <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit onto Straddle V-Sit onto Straddle Sit ontoFold<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> and Reverse <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Sideways Splits (Japana) <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Modified Backward/Forward Splits <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit to Shoulder Balance with Exit to Knee Scale<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>, Lower to<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> Front Lying<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>,<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> &frac12; Twist to Long Sit <span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Recap <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Back Support onto &frac12; Twist to Front Support onto &frac12; Twist to Back Support EndFragment