Layout & Full

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