Learning twists, no trampoline

Is there any way to learn twists without trampoline?

 

My goal is frontflip and backflip (either standing or  from roundoff) 180. Are there any drills for this? I'm trying to do roundoff dive roll but always end up twisting right from the start and not in mid air. I'm trying to twist later, but it is no good, my body refuses to obey my orders  Many people told me that trampoline is great to learn twists, but there is just no way to get access to it until summer (there is a trampoline in gymnastic gym where i train sometimes, but they banned us from use it ).

 

Thanks

 In that gym, do they have a tumbl-trak or pit? Perhaps  big block and mini-tramp? On a tumbl-trak you can work a lot of front or back drops with 1/4, 1/2, full turns to stand or back to back. Snapdown off mini tramp from a block or front off the mini into pit or mat (slightly dangerous as there is less room for error).

Without any of that, maybe you could use a pool but that's pretty dicey.

Only thing I could think of is to work front or back tuck, immediate 1/4 jump or 1/2, etc and eventually try to put it together without any of that equipment.

 

Get a short block, and lay down some mats (at least 2-3) in front of it so there is a soft landing. Try to do a 1/2 twist to prone. Gradually building up to 1/1, 3/2, etc will allow you to learn the mechanism of a twist. For variety, you can also jump to your back. That should be more than enough to occupy your time until summer comes.

 

If you work hard on those, you should have a pretty easy time picking up twisting flips once you get access to a trampoline. 

idealy this is not the best, but since your not under ideal conditions this might be the best option for you. So This'll be a modified version of how to learn press out full on a euro, I've used it when I moved to a cheer gym and still had to teach fulls.

 

Find a nice 8 inch and a sting mat preferably and stack them. Now get a 8 inch pannel map and place it next to the 8 incher with the sing map on top it should be just about level with the extra map half an inch over.  This can also be done safely with a spring board rather then the end of the tumbl trak OR can be done with a panel mat spotter advised

                                                   

                                                            Back half - Full method 10 step no tramp (sketchy)

Now for the drill part,

1. start with a standing back to get confortable and slowly start opening it up til it's a standing crunch

2. now modify the set of your backtuck, on the arm swing instead of locking your arms out by your ears like on your tuck now swing the EXACT same but allow your arms to lock BEHIND your head the further back without your arms starting thr throw backwards the better this is pure shoulder flexibility and this will also help with your ROBHS lays later.

3. Once your confortable with your modified set it's time to open up the back crunch even more remember to keep it confortable since you won't be landing well at this point

4. Once you have that where you know where you are at ALL times it's time to open it up the rest of the way and land on your stomac We'll call this the lazy layout from here on.  -Keep in mind you will NOT be all the way open until you take this to tumbl trak or tramp -

5. keep doing step 4 until it's just a fun play around skill like on a garden tramp -remember the arm swing is the most important part of this drill DO NOT MESS IT UP- 

6. now time to start the twist, do your lazy layout and once you spot the ground and you've fully rotated over with ONE arm of your choice quickly move it to your hip. SO left arm to the left hip right arm to the right hip. DO NOT CROSS your body. Do this step a couple million times

7. Now for the twist I'm a righty so we'll use that as a reference, preform your lazy layout and after you've fully rotated Look at your hand and bring it to your hip, your head looking to the side and then your arm going to the hip will make you initiate the twist.

8. Repete step 7 until you have FULL control over the motion you now have a late half twist

9. play with your timing make sure to only twist once your fully upside down never before that'll come back to haunt you later when trying dub fulls

10. Once you can do this entire drill set in your sleep, it's time to take it to floor OR crunch back in SLIGHTLY and try and preform a standing back half

                       This method is best done with a tumbl trak but I've herd of it being done backyard with a matress, without a trained spotter and or equiptment back twisting is not the safest to learn,           front twisting is a different story though

 

Front twisting drills equiptment, - spotiing block prefered, LOTS of mats the more the better, tumbl trak OR spring board highly prefered. You want to set up your mats so that they are at least the height of your rib cage and stable enough to land on.

                                                                            - Front half/full -

                                 This can be modified for half on half offs, tusks fulls, rudys and half ins

1.Take a decent sized run up 5-8 steps and preform a punch roundoff onto the mat

2.(optional) repete the roundoff on the mat until you can land stright up with GOOD form - helps later with tusks/half ins and rudys-

3. preform your round off and land on your stomac

4. modify your punch slightly by standing up MUCH strighter then normal with your feet further in front and round off useing your hands less

5. repeat step 4 until you barely have to use your hands

6. double up on the agressiveness and try not to use your hands

7. (stopping at half) Once your feet touch the mats before your hands, start lowering the mats until you can land

                                                                           Front full/half on half off

step 4. after you've preformed step 3 above add in an extra twist onto your back

5. now start preforming the round off followed by an extra OVER the mats so you can land on your feet (you now have a half on half off vault)

6. begin at step 4 above

 

 

Now it sounds like your trying to learn everything in your back yard... this can be done but I honnestly would not advise it, I taught myself everything backyard and once I got serious it gave me alot of road blocks, and once I started coaching higher levels 8+ when I started tumbling the parents gave me horrid looks, just train safely and everything with form ^.^ I'll post 2 videos of the results of doing the front twisting drill

 

used the half on full off modification of that drill

 

The next one was rushed BIG time but the first time is never pretty, cleaned it up later played with that drill once more stacking mats crazy high and roundoffing to my back