Award 12

Skills
Compulsory
1. Barani (SL)
2. Barani (SL), ½ twist, straddle x 3
3. Barani, seat drop
4. BSS (S or P)
5. BSS (S or P), shaped jump x 5
6. Crash dive straight
7. Crash dive straight, 1/2 twist to feet, shaped jump x 3
8. BSS (T) to seat, 1/2 twist to feet
9. BSS (T), back drop
10.BSS (T), FSS (P)
Optional
1. Lazy back (S), to feet
2. Back pullover, ½ twist to back
3. ½ twist to ¾ turnover
4. BSS(T) to seat, ½ twist to feet, BSS(T)
5. Back drop, 1 ½ twist to feet
6. Front drop, ½ twist to front drop (cruise)

Body Preparation - Compulsory

1. 5 consecutive V sits
2. 10 continuous press-ups
3. 30 dorsal raises without stopping
4. Front support held for 30 seconds
5. Dish held for 30 seconnds
6. Hopping 30 each foot
7. Balancing on one leg with body nearly horizontal and arms by ears show tuck position with one leg and both arms then line out with arms by sides. Repeat x 3 without putting foot to floor. Repeat for other leg. This should be done without wobbling!!
8. Holding sitting pike shape touch toes for 5 seconds
On Bed

1. 15 consecutive tucks, pikes, straddles
2. 15 straight bounces with arms held straight above head

3. 5 consecutive cradles

Routine
A four somersault routine with no somersault links