Hey guys I'm Carl
and today I want to go over some steps
on how you can learn a back pike
and a back layout
so let's get started.
First off I would say you have to have a pretty
good back tuck.
I made a video a little ways back
on how to learn a back tuck
but I'll go over some of those steps again here too.
One of the drills I like to start off with
is on a panel mat
and you're going to face the panel mat start with your arms up
you're going to swing your arms down
you're going to jump up keeping your legs straight
and you're going to land up on the panel mat with a slight arch
in your hips
If you take off going straight up
without arching in your hips or your back
You'll go up but it might flip a little bit slow
If you arch too much in your back you
might flip fast but it'll be low and whippy
So actually you want to take off keeping your back straight
but arch a little bit in your hips
so you'll go up and flip.
The next drill I like to do is
onto a big resi mat like this.
You're going to start off facing out
have your arms up
you're going to swing your arms down
you're going to go up arch a little bit in your hips
grab your shins and land on your back.
And you want to be careful you don't
go too hard because you don't want to land
too much on your neck.
And the third drill I like to do is
just a landing drill off of a panel mat.
You're going to start facing this way
And you're just going to do a straight jump and jump off backwards
and try to absorb it with your legs.
Switching over to a back pike
some of the things are similar.
The take off is going to be the same
where you're going to swing your arms up
you're going to arch a little bit in your hips
But instead of grabbing your shins in front
you're going to grab behind your legs like this
keeping your legs nice and straight
and the landing's going to be the same too
where you're going to try and absorb it with your legs.
And the drill on the resi mat is going to be
a little different too.
You're going to start off facing out
you're going to swing your arms up
you're going to arch a little bit in your hips
but instead of grabbing in front
you're going to grab behind your legs
and land on your back.
And once again be careful that
you don't go too hard and land too much on your neck.
And after you feel comfortable doing that
drill a few times
you can try your back pike on tramp
Taking off with your arms up
arching a little bit in your hips
try and grab behind your legs and do a nice good landing.
And there is another step you can do
if you're having trouble going from a back tuck
to a back pike
And that's doing a back tuck grabbing behind your legs
and just trying to get your legs a little straighter
and a little straighter until
they're straight.
Moving on to a back layout
we're going to come back over to the resi mat
and instead of doing a pike and landing on your back
you're going to take off with your arms up
you're going to arch a little bit in your hips
you're going to think about scooping your toes over
and you're going to land nice and hollow on your upper
back.
And when you're ready to try your
back layout on tramp
you're going to swing your arms up
arch a little bit in your hips you're going to try and
bring your toes up and scoop through nice and hollow
and try and do a good landing.
And if going from a pike
to a layout's a little bit too hard
you can put in another step
by doing an open pike
where you're going to up, you're still going flip in a pike
you're just not going to grab behind your legs.
And you can also do a back tuck
a back pike and a back layout
starting with your arms up
on the take off as
opposed to swinging your arms up into it
it's up to you.
And after you get comfortable doing a
back pike and a back layout on tramp
hopefully you can transfer it over
to the tumbletrack
and then the floor.
So that's it for today's video
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