10
Seat Drop
1. Land in a sitting position with your legs parallel to the
mat.
2. Place your hands on the mat beside your hips.
3. Push with your hands to return to an erect position.
Front Drop
1. Start from a low bounce and land on the mat in a prone
position.
2. Keep your head up and your arms extended forward on
the mat.
3. Push with your arms to return to an erect position.
Half Turntable
1. Start from the front drop position and push to the left
or right with your arms to begin turning your body in
the opposite direction.
2. Turn your head and shoulders toward the direction that
your body is turning.
3. Keep your back parallel to the mat and your head up.
4. After completing a half turn, land in the front drop
position.
Swivel Hips
1. Start with a seat drop.
2. Turn your head to the left or right and swing your arms
up in the same direction.
3. Turn your hips in the same direction as your head and
arms, completing a twist.
4. Land in the seat drop position.
