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Back off (piked or layed out)

A value skill

• Drill: Stack mats to the level of the bars. Have gymnasts swing off to land on their backs on the mats. They should stay as extended as possible and land high on their backs. As the gymnasts displays improvement raise the height of the mats to help develop height in the dismount.
• The release should occur as late as possible to generate height and rotation. An early release will cause the dismount to travel forward.
• A deep shrug through the bottom followed by an aggressive pop at the release point will increase the height of the dismount.
• If the gymnast intends to do twisting dismounts, they should dismount to the left for right twist, and to the right for left twist. This is so that the twist is towards the bar.