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Floor Advanced

Simone Biles

Lesson time 9:08 min

Simone demonstrates advanced floor skills, including layouts, double doubles, a combination pass, and, of course, the Biles.

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Simone Biles
Teaches Gymnastics Fundamentals
Gold-winning Olympic gymnast Simone Biles teaches her training techniques—from beginner to advanced—so you can practice like a champion.
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SIMONE BILES: Welcome back to Floor. Technique, speed, and quickness are really important for tumbling. I'm going to be showing you some of my advanced tumbling, such as double flipping skills, the Biles, combination passes, and double doubles. Let's start with some Snap Down Drills to help you build power and practice transitioning your back handspring to any skills you add on. The first drill is a Snap Down Back Tuck. You want to get your feet under you as much as possible. Make sure you finish your Snap Down before you begin flipping so that you have enough height to complete the flip. Then get your chest up fast. This drill will allow you to work on the quickness and tightness of your shape. It's easier to practice on a rod floor than the competition floor, because it's soft and bouncy. Next is a Snap Down Back Handspring Layout. A layout is a flip with your body in a straight shape. This drill helps you practice getting your feet under you for the back handspring. It also helps you practice the layout shape and your rebound. For the back handspring, you want your feet in front of your hips to generate power. You want a fast snap down coming out of your round off and to make sure your feet are properly underneath you. Your arms should be by your ears when you set and by your side during the layout. For the layout, stand up as close to vertical as possible. You want to get your chest up and to turn over from your hips. Squeeze your bum to maintain that straight body shape while you're flipping. At the end of the flip, spot the floor so you know where to land. Once you've mastered a layout, you'll build to double tuck or double pike, and then progress to a double layout. Up next is a Double Layout. To start, notice in my round off that I'm looking under my armpit. This allows me to keep my shoulder angle open so that I can generate power and be in the right position for a strong back handspring. Everything begins with the round off. You want a fast snap down coming out of your round off and to make sure your feet are properly underneath you. Then, as with the layout, you want to have a quick snap down. Drive your chest and hips up and back while squeezing your bum to maintain a straight body position. When you're doing more reps, always use the mat to protect your joints and prevent injuries. This is a front layout full step out into a round off back handspring tuck full in. It's a Combination Pass, which means one skill leads into the next. It is also a front tumbling pass, which is a required element in an elite routine. It's important to learn how to control the first flip so that you can do a step out out of it. It can be difficult to control power while maintaining momentum, so I've had to do a lot of drills to master this aspect. I used to practice the front full to over rotate it. On the front full, it's important to have your chest up on the takeoff. Round your chest as you pull your arms into the twist. ...


Perfect your technique

At 22, Simone Biles is already a legend. With 14 medals, including 10 gold, Simone is the most decorated World Championship American gymnast of all time. Now the Olympic gymnast—part of the gold-medal-winning USA gymnastics "Final Five"—breaks down her techniques for vault, uneven bars, balance beam, and floor. Discover how Simone performs under pressure, learn to practice like a champion, and claim your competitive edge.



Reviews

4.7
Students give MasterClass an average rating of 4.7 out of 5 stars.

I was hoping for sets of exercises or stretches that they do maybe some handstand work. At least one lesson you don't need a gymnasium for.

It has helped me understand the process of gymnastics.

The small hints to give gymnasts are very helpful

Excellent! I love that MasterClass has included this intimate insight into Simone Biles and the gymnastic world. You don't need to be a gymnast to appreciate and enjoy this class.