In this lesson, you will learn how to initiate a twist in gymnastics. Before attempting any acrobatic jumps with twists, you should master the handstand turn. This exercise is essential before trying to twist in a back or front flip. Find detailed gymnastics instructions at Artistic Gymnastics Main.
Stand with your feet less than shoulder-width apart and extend your arms out from your hips/thighs.
Jump straight up and throw your arms overhead. Fully extend your knees and ankles, and keep your abs tight.
Do not look down at the floor. Your entire body should be aligned vertically.
Shortly before reaching the highest point of your jump, pull your hands together to one side of your chest. Most people twist to the left, so pull your hands to the left side of your chest. At first, it might help to look to the left, but it’s better to twist your entire body at once and avoid getting used to twisting your head first.
When you jump from your legs, initiate the twist with your hands. For example, when releasing the high bar with your hands, initiate the twist with your legs. Again, make sure to keep your gaze horizontal and keep your legs closed.
Then land on both legs simultaneously. At the beginning, it’s okay if you only twist 180 or 360 degrees. Try to land at the same spot from where you jumped.
Don’t initiate the twist too early. When jumping straight up, you should initiate the twist shortly before reaching the highest point. When performing a back flip twist, make sure you gain enough height first.
