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Whip Back Drills (Floor Exercise)

Whip Back Drills is an advanced-level floor exercise drill that works on body alignment, snap down and set angle. Train the whip back (tempo salto) — a low, fast back salto used to connect tumbling passes.

Quick facts

Event
Floor Exercise
Difficulty
advanced
Equipment
tumble track, pit, landing mat, coach spot
Time per round
about 7 minutes
Muscles
Core, Quadriceps, Shoulders, Calves, Hip Flexors, Hamstrings

How to do Whip Back Drills

  1. Snap-Down and Hollow Rock Review

    Warm up the fast hollow shape the whip needs: 10 handstand snap-downs, then 20 hollow body rocks.

    Cues: Snap the feet down fast · Hollow body · Arms by ears

  2. Roundoff BHS Whip into the Pit

    On a tumble track, perform roundoff back handspring whip back into the pit under coach supervision. 10 reps.

    Cues: Stay low · Fast rotation · Hollow body

  3. Whip Back onto Landing Mat

    Perform the whip back onto a landing mat. 8 reps.

    Cues: Low and fast · Legs together · Snap down

  4. Whip Back on Floor with Spot

    Perform the whip back on the floor with a coach spotting, then connect into the next skill. 5 reps.

    Cues: Stay low · Snap to feet · Connect immediately

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “How To Whip | Tumbling Tutorial” by Stunt Culture, on YouTube (opens in a new tab)

Common questions

What does Whip Back Drills help with?
Whip Back Drills targets body alignment, snap down and set angle. Train the whip back (tempo salto) — a low, fast back salto used to connect tumbling passes.
What level is Whip Back Drills for?
Stickd rates Whip Back Drills as an advanced drill. It is part of the progression for Whip Back (typically Level 7-8).

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