Award 11

Skills
Compulsory
1. FSS (P)
2. Shaped jump, FSS (P), 1/2 twist repeat x 3
3. BSS (T)
4. BSS (T), tuck jump x 5
5. BSS (T), seat drop
6. BSS (S or P)
7. BSS (S or P), Straddle jump x 5
8. ¾ FSS (not straight), ½ twist to feet, shaped jump x 3
9. ¾ FSS (not straight), to front drop
Optional
1. Front drop to back drop to front drop to back drop to front drop
2. Back pullover to front drop
3. 1 ½ twist jump
4. Seat drop, 1 ½ twist to feet
5. Front drop full twist to feet
6. Cat twist

Body Preparation - Compulsory

1. Hold Crash Dive position for 10 seconds

2. Dorsal raises 30 without stopping
3. Heel raises 30
4. Crunches 20

5. Stand upright with straight arms up alongside head. With one leg make tuck, pike and straddle shapes twice without putting the foot to the ground. The arms remain up. Repeat with the other leg. This should be done without wobbling!

On Bed
1. 10 consecutive tucks, pikes, straddles
2. 10 back bounces

3. 5 consecutive swivel hips with legs locked straight

Routine

A 3 somersault routine using somersaults linked by a single shaped jump or twist