Athletes will lie on a mat on their back with their arms straight down by their side. Then they will swing their arms up as fast as possible up over their head. They must not bend their arms or let their stomach push out as they swing. Core should be engaged....
Athlete will sit in the athletic stance then swing their arms up past their ears. Then they will jump straight up and bring their shins and toes up and over landing on the mat in a tucked candlestick position....
Athletes will lie on the barrel stretching through their shoulders with arms by ears and straight. They will then rock back and forth over the barrel pushing through their toes and hands alternately....
