14
15
EN
EN
Lesson 3
Lesson 6
Lesson 4
Lesson 7
Lesson 5
Lesson 8
Hand and Knee Drop
1. Start bouncing from a stan-
ding position, keeping your
eyes on the frame pad.
2. Land on the mat on your
hands and knees.
3. Push with your hands and
come back up to an erect
position.
Front drop
1. Start from a low bounce and
land on the mat in a prone
position.
2. Keep your head up and your
arms extended forward on the
mat.
3. Push with your arms to return
to an erect position.
Back Drop
1. Start from a low bounce and
land on your back.
2. Keep your chin forward on
your chest as you land.
3. Kick forward and up with
your legs to return to an erect
position.
Half turntable
1. Start from the front drop
position and push to the left
of right with your arms turning
your body in the opposite
direction.
2. Turn your head and shoulders
toward the direction that your
body is turning.
3. Keep your back parallel to the
mat and you head up.
4. After completind a half turn,
land in the front drop position.
Seat drop
1. Land in a sitting position with
your legs parallel to the mat.
2. Place your hands on the mat
beside your hips.
3. Push with your hands te return
to an erect position.
Swivel hips
1. Start with a seat drop.
2. Turn your head to the left or
right ans swing your arms up
in the same direction.
3. Turn your hips in the same
direction as your head and
arms, completing a twist.
4. Land in the seat drop position.
5. Keep your back parallel to the
mat and you head up.
6. After completing a half turn,
land in the front drop position.
