1. FRONT FLIP-TWIST

TRAINING EXERCISES

1. Body turnover 180'

1.1

For this exercise you need to feel good in positions Mantis and Back Neutral. Start from Mantis position - do body-left direction transit to Back Neutral position and in the same time do 90' anti-clockwise direction! First time when you will be doing it - lay several seconds in a Back Neutral position, no rush! Be sure that your body in a correct place in a flight chamber! Next do body-left direction transit from Back Neutral position to Mantis position and in the same time do 90' anti-clockwise direction:

1.1.1

1.1.2

1.2

Also try to do the trajectory of turnover 180' exercise using another positions - for example: Scarab position instead of Back Neutral position or using a Crane and Sloth positions after/instead of Mantis position:

1.2.1

1.2.2

1.2.3

1.2.4

1.2.5

1.2.6

1.2.7

1.3

If you feel confident - practice this - keep Mantis body-form full the way during turnover 180' exercise (or you can do it later):

1.3.1

1.3.2

1.4

That exercise for the liquid feeling! During element body turnover 180' use the positions: Mantis - Crane - Sloth - Scarab - Sloth - Crane

2. Front transit and body turnover 180'

2.1

Front direction transit from Back Neutral position to Mantis position - and next body turnover 180':

2.1.1

2.1.2

2.1.3

3. Additional turn 180'

3.1

From the Boat position stand on the net with 90' rotation and next again with a 90' rotation keep a Boat position:

3.2

From the Boat position with 90' rotation and movement upward do transit to Soldier position and next again with a 90' rotation do transit to Boat position (on that video i did last transit to the Flying Squirrel position). This exercise need to be like a one move with no stops. Also we can call this - transit from Boat to Boat position with 180' anti-clockwise rotation through the Soldier position:

4. Body turnover 360'

Body turnover 360' = body turnover 180' and next additional turn 180'.

In fact it is a flat (not vertical) flip-twist!

4.1

Now do a combination of a 2 elements:
body turnover 180' and additional turn 180'

4.1.1

4.1.2

4.1.3

4.1.4

4.2

For example if you do a body turnover 180' and finish it in a Mantis position - you can do a additional turn 180' just like a rotating in a Mantis position:

4.3

This is a liquid method to do that exercise - use positions as like Crane, Sloth, Scarab during the body turnover 180'.

4.4

This is liquid way, and the way which can give you better understanding the trajectory of body turnover 180' - start from the Sloth position.

5. Flip

5.1

Smooth front flip from Mantis position to Mantis position:

5.1.1

Flip from Mantis position to Mantis position - smooth:

5.1.2

Flip from Mantis position to Mantis position with easy jerk:

5.1.3

Flip from Mantis position to Mantis position with easy jerk and movement upward:

5.1.4

Front layout-flip from Mantis position to Mantis:

5.2

Front flip from Boat position to Boat position:

5.3

Mantis/Boat unstoppable flips:

6. Flip and turnover 360'

Now let's combine do a sequence: Flip and body turnover 360'.

Will be good if it will looks like a one long move without stopping.

6.1

Front direction flip from Mantis to Mantis position, next body turnover 180' from Mantis to Mantis position, and additional turn 180' from Mantis to Mantis position.

6.1.2

7. Flip-Twist (bent legs)

After all exercises you have a good feeling to start to do vertical flip-twist. You already know how to do a flat flip twist - so now need to do the flat flip twist - just vertically - do a easy but fast flip and in the same time do easy, but confident muscle jerk which creates a body turnover 360' trajectory. Look the videos and try to understand which way of performing you want to try first - what is more good for you. I did first flip-twists with the students and ask them to keep bent legs first! And later i start to teach them to stretch legs in the moment of flip jerk + body-left/right spin or keep straight legs full the way during performing trick.

7.1

Flip-twist from Crane position

7.2

In the first part of the video i do a body turnover 180'
and in a second part flip-twists from the net.

7.3

Flip-twist from Mantis position to Mantis position.

7.3.1

7.3.2

7.3.3

7.3.4

7.3.5

7.4

Front flip from Mantis position to Mantis position with movement upward and next front flip-twist from Mantis position to Mantis position with movement upward.

7.5

Front flip-twist from Mantis position to Platypus position.

7.6

Front flip-twist from Mantis position to position look like Hammock or Mosquito position.

7.7

Front flip-twist from/to different positions - smooth.

7.8

Front flip-twist from Boat position to Boat position.

7.9

Front flip-twist from Mantis position to Mantis position. Student Gabi.

8. Flip-Twist (straight legs)

Now this is several options - you can do flip-twist with straight legs full the way of trick or you can keep a bended knees and in the moment of creating twist you straight legs!

8.1

Front transit from Mantis to Langust position and next come back to Mantis position and next fast front flip-twist to Mantis position (that way give a lot of performing speed of twist).