Layouts and Fulls require great core strength,plyometric, oblique strength, hamstring and glute strength to sustain the hollow body position required in a layout and necessary to perform an efficient twisting skill.
- Prone Hold
- Side Planks
- Full Drills on Ground
- Superman, Twisting
- Alternate Knee Band Drives
- Punches – Video
- Depth Jumps (age 13 and Up)
- Engaging Core Exercise
- Hamstring Bridges
- Squat Full Turn Jumps
- Candlestick Levers
- Shoulder Exercises (Strengthening and Flexibility)
- Side V-Ups