LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

BODYWEIGHT MANAGEMENT - Gymnastic Movement SkillsHANDSTAND WALKOUTPlayer places hands on floor shoulder width apart.Places feet on wall or wall bars and gradually walks upwall/wall bars until fully extended in handstand position.Maintaining contact with feet on wall/wall bars, playergradually walks out on hands until body is parallel withfloor.HANDSTAND TOFORWARD ROLL & JUMPPlayer steps into handstand position maintainingextension.Overbalances and gives with arms to allow forwardmomentum.Tucks legs and rolls forward into an explosive upwardsjump.BACKWARD ROLLPlayer starts on two feet and rolls backwards on to back.Keeping chin tucked into chest, rolls backwards on to rightor left shoulder.Continues to roll hips and bent knees over shoulder to landon feet.BANANA ROLLPlayer maintains long banana shape whilst rolling right orleft. Keeps elbows and feet off ground.Rolls back again to starting position (right/left).SHOULDER ROLL & JUMPPlayer rocks back onto shoulders.Rolls forwards aggressively onto feet and springs upwardsexplosively.BEAR CRAWLOn all fours, player crawls forward, backward or laterallymaintaining straight back position ensuring hips level withshoulders.LATERAL BEAR CRAWLAs above, but move laterally.PRONE TO SUPINE ROLLON HANDS & FEETIn bear crawl posture, player rolls from front to backmaintaining straight (firm) trunk.PRONE TO SUPINE ROLLON HANDS & FEET WITHPRESS-UP & JUMP UPAs above but player performs one press-up on moving toprone position followed by an explosive jump upwards.CARTWHEEL(RIGHT & LEFT)Player performs sideways rotational movement by bringingthe hands to the ground while the body inverts and thelegs travel over the body, coming down to a standingposition.FLOOR DRAGLying on front with arms and palms of hands extended,player pulls body forwards without using legs.31