1. Standing Back Flops • Stand with back to pit in Hips Tall position. About 1 arm’s length from bar • Bend at hips while driving arms back. • Jump up and not into the pit, driving arms up over head. • Flop over bar, bending back into pit, landing on back. • Arms/feet are extended up toward sky. • Need burst of power on take­off • Emphasize hips high and arching back • Try with walk or jog straight into the bar and double foot take off as above 2. Approach scissor jumps a. 3 and 5 steps, and some full run ups b. Use your take‐off curve c. Land on feet 3. Approach Drills a. Curved running reps b. Basketball 3 point line runs with/without Pops Ups at the Free Throw Line c. Circle runs or skips any diameter circle, try increasing speed at a given point on the circle d. Circle drill and pop up into the pit to land on feet i. 1 arm’s length just inside the near upright ii. Run a full circle and pop up to land on feet Take Off Approach 1. 2. 3. 4. 5 step straight followed by 3‐5 step curved approach Stay away from the bar (inside shoulder higher than outside shoulder) Maintain speed on the curve Plant take off foot just inside near upright with toe of take‐off foot pointing at far upright (i.e. angled to the bar and out in front of the body not underneath the hips a. Last two strides is more a full foot contact than a toe roll to heel action when running 5. One or both arms are held back behind the hips in the last two strides, ready to drive up a. Arm action is more a punch up and stop to lift upper body and allow hips to reach a high point above the bar 6. Leave take off knee up high after take off and other knee comes up to meet it 7. Over bar head position is dropped back looking behind the pit and as feet come up to the bar chin comes back to the chest to drop hips and allow feet to flick up and over the bar. Leave feet pointing high and land on upper shoulders, you may even finish with a backward roll on the mats?