Backward Acrobatics ... The long and the short of back tumbling.
Short rolls [BA-10's]
The emphasis in short rolls is on rotation. By changing an athletes shape from large (layout) to small (hollow, pike, straddle & tuck) the distance around on a salto (flip) is reduced by 6.28 (2 * Pi) times the radius. A roll can be looked at like a car tire. Add in ascending and descending and you are working with saltos (flips).
Long rolls [BA-20's]
The emphasis on backward long rolls is direction, flight, and shape. The candle-stick shape is the most important shape to master swings on all events. On floor, the athlete must learn to smoothly distribute the rocking motion onto multiple body parts using a slow controlled candle shaped roll.
Flic-Flacs [BA-30's]
The emphasis is in learning how to transition body shapes (hollow to arch & arch to hollow) during jumps and landings. Going backwards, the back bend (from stand to bridge-up) is a hazardous skill and must be taught carefully.
Backward Acro's skill set A [Levels 1 & 2]
[BA-10] Short rolls
Small compact tuck
- Start and finish in straight stand.
- Arms never drop below shoulders.
- Hands support weight during inversion.
- Skill is completed without stops and hesitations.
- [BA-10 a] Backward roll (on hill),
- [BA-10 b] Backward roll (on floor)
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[BA-20] Extended rolls
Rock down to Candle and up,
- Straight stand to candle.
- Arms circle from waist toward head (Angel),
- Roll forward to tuckstand, hands foward,
- Continue up to stand with arms up.
[BA-20] Candle-stick (L.3-Floor): Straight stand-squat down to Candle-arms around to head-roll forward to stand,
Backward Acro's skill sets for Levels 3' & 4's
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Front Support to Seal
- Feet together throughout
- No stops or pauses.
- Straighten legs during turn over.
- Pop up to straddle stand.
- [BA-21] Backward roll,
- Shoot legs upward,
- Plank down to front support,
Backward Acro's skill set C [Level 4]
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- [BA-22] Backward roll with bent arms,
- Upward to near handstand,
Candle shape to handstand
- Start in straight stand.
- Arms never drop below shoulders.
- Athlete shoots from candlestick to near handstand.
- Athlete planches down to front support.
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- [BA-30] Back bend from stand,
- Soft bridge up,
- Arms remain straight,
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Back bend to bridge
- Straight stand with small straddle.
- Head remains between arms.
- Slightly bent knees, arch back to bridge.
- Skill is completed when arms and legs straighten.
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- [BA-23] Backw. roll w/straight arms,
- Can be on hill,
- Extend towards a handstand,
Straight arms (much harder)
- Feet together throughout
- Straight arms throughout.
- Passes through candlestick.
- Finish in front support.
Backward Acro's skill set D [Level 5]
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- [BA-15] Backward roll through deep pike,
- Continue roll to stand,
Show deep pike (no handstand)
- Start in straight stand.
- Arms never drop below shoulders.
- Legs go from tuck to pike in candlestick.
- Athlete stands up with straight legs.
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- [BA-25] Backward roll with straight arms,
- Through handstand.
Emphasize candle shape
- Feet together throughout
- Straight arms throughout.
- Passes through candlestick.
- To handstand ... finish in front support.
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- [BA-35] 1-foot back bend,
- Pause in bridge,
- Kick over from bridge,
Front leg held up
- Straight stand with 1-leg horizontal.
- Head remains between arms.
- Lifted leg will slow the back bend.
- One leg bridge up with maximum split.
Backward Acro's skill set E-[Level 6]
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- [BA-26] Straight arm back extension,
- With 1/2 pirouette to handstand,
Pirouette to handstand
- Maintain straight arms throughout,
- Pirouette on the way upward.
- Finish in a controlled handstand.
* This skill will enable the athlete to learn advanced turns on Hi-Bar and Parallel Bars.