9
Seat Drop
1. Land in a sitting position with you legs parallel to
the mat.
2. Place you hands on the mat beside your hips.
3. Push with you hands to return to an erect position.
Half Turntable
1. Start from the front drop position and push to the
left or right with your arms to begin 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 your head
up.
4. After completing a half turn, land in the front drop
position.
Swivel Hips
1. Start with a seat drop.
2. Turn your head to the left or right and 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.
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.
