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Round-Off Rebound Drills (Floor Exercise)

Round-Off Rebound Drills is an intermediate-level floor exercise drill that works on insufficient amplitude, body alignment and step on landing. Turn the round-off snap-down into a tall, straight rebound so power carries into the next skill instead of being absorbed.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
panel mat, mat, tumble track
Time per round
about 6 minutes
Muscles
Core, Shoulders, Calves, Quadriceps, Glutes

How to do Round-Off Rebound Drills

  1. Handstand Snap-Downs

    From a handstand, snap the feet down together under the hips with a hollow body. 10 reps.

    Cues: Hollow body · Push through the shoulders · Feet together

  2. Rebound Jumps

    Practice fast, stiff-legged rebound jumps on the spot with arms up. 3 sets of 10.

    Cues: Quick feet · Stiff ankles · Arms by ears

  3. Round-Off Rebound onto a Panel Mat

    Round-off and rebound up onto a panel mat, landing tall with arms up. 8 reps.

    Cues: Snap down · Rebound up, not back · Arms up

  4. Round-Off Rebound on Floor

    Perform the round-off rebound on the floor or tumble track and stick the landing. 8 reps.

    Cues: Tall rebound · Feet together · Stick

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Round-Off Over Mailbox Drill: Hollow Shape, Snap-Down & Rebound” by Back Handspring Academy, on YouTube (opens in a new tab)

Common questions

What does Round-Off Rebound Drills help with?
Round-Off Rebound Drills targets insufficient amplitude, body alignment and step on landing. Turn the round-off snap-down into a tall, straight rebound so power carries into the next skill instead of being absorbed.
What level is Round-Off Rebound Drills for?
Stickd rates Round-Off Rebound Drills as an intermediate drill. It is part of the progression for Roundoff (typically Level 3), Back Handspring (typically Level 4-5), Back Tuck (typically Level 5-6) and Yurchenko Tuck (typically Level 7-8).

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