Award 14
Skills
Compulsory
1. Barani (S)
2. BSS (S), BSS (T)
3. Barani (P), BSS (P)
4. BSS, Barani, repeat in different shapes x 3
5. 1 ¼ FSS (T) - mat allowed
6. Crash dive, ball out (T), ½ twist
7. Back S/S straight, piked or tucked with ½ twist
8. ½ twist to crash dive, ½ twist to feet
9. Full twisting front S/S
10.FSS (P), FSS (T)
Optional
1. Barani to back
2. Barani to back, ½ twist to front
3. Lazy back, cruise and duck under to back landing
4. 1 ¼ FSS (P) - mat allowed
5. BSS (T), crash dive, ball out (T)
6. ¾ barani with ½ twist to back landing
Body Preparation - Compulsory
1. A circuit repeated twice with 30 seconds between each item containing
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10 consecutive V sits |
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10 continuous press-ups |
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30 dorsal raises |
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30 twisting crunches |
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10 single leg squats with jump |
2. Handstand held 5 seconds
Routine
A seven somersault routine