In this clip, you see an elite Oklahoma Sooners gymnast doing an advanced flexibility drill.
What is it for?
This drill improves active flexibility for skills like leaps, splits, and contortion transitions on floor and beam.
Step-by-step breakdown for viewers:
Step 1: Setup – Lie on your upper back on a padded bench. Head and hair hang off the edge. Arms hug your partner/coach’s legs for stability.
Step 2: Leg Position – Slowly bring both straight legs over your head toward your shoulders. Keep your knees straight.
Step 3: Assistance – The coach gently holds your feet and applies very light, even pressure. The goal is NOT to push hard, but to help you hold the end range for 10-20 seconds.
Common mistakes to avoid:
- Bouncing the legs
- Holding your breath
- Trying this without being able to do a full pancake split on the floor first
This is 100% athletic training. The funny caption is real though – when you’re upside down, everything is right in your face!
Want part 2 where I break down the warm-up for this? Comment “PART 2”.
