The double-leg circle is a gymnastics technique performed on the pommel horse and on the floor. At least one hand is always in contact with the horse, while the legs stay together and circle around the body. If you want to learn the Thomas flair, you must first master the double-leg circle. Find more gymnastics instructions at Artistic Gymnastics Main.
Start with both hands on the pommel horse (or a training pod), with your legs about shoulder-width apart.
Swing your legs clockwise to the left and bring them together. Keep your entire body straight, engage your abdominals, and fully extend your knees. (If you're struggling to keep your body straight, try practicing with a handstand exercise.)
Lift your left hand so that your entire weight shifts onto your right hand, allowing your legs to pass through. At the same time, lean slightly to the right. Keep your left hand close to your hips, because once your legs pass through, you’ll need to place it back down quickly.
Then place your left hand back down and begin leaning back slightly.
Let your legs pass in front of you (both hands should now be on the pommels). Keep your feet at the same height as they circle around.
Next, swing your legs to the right, lift your right hand, and lean slightly to the left.
Place your right hand back down as soon as possible.
Now lean forward slightly and let your legs pass behind you. This completes one full double-leg circle.
The higher your legs rise in front, the lower they will drop behind. Aim to keep your legs at a consistent height throughout the movement.
If your technique is incorrect, you’ll need to use more strength to compensate.
Using a Training Pod and Bucket
(See: Gymnastic Double-Leg Circle Illustration 4)
Attach a bucket to the ceiling with a rope. The training pod should be about 2 feet high, and the bucket should almost touch the floor. Place your legs into the bucket and your hands on the training pod. Start circling your legs while keeping your body straight. As you build speed, the bucket will begin to rise. Once you can maintain control, try a full rotation without the bucket. Always keep your body straight—if your hips sag, you won’t make it far. And by the way, wear long pants and socks to protect your legs.
The Truck Tire Tube Method
(See: Gymnastic Double-Leg Circle Illustration 5)
Let your legs slide over an inflated truck tire tube. Make sure the air valve is pointing downward.
