Gymnastics can be a lot of fun especially at the advanced level. Learn some tips on how to do an 'X-Out' in this free video clip on this Olympic sport.
Jordan Dahl has been coaching gymnastics for 3 years and competing for the last 9 years.
Hi. My name's Jordan Dahl. We're talking about advanced floor gymnastics. And the next skill I wanted to talk about was an X Out. This skill really focuses on priming the right timing or else it doesn't look right. What an X Out is is setting up like you're going to do a back tuck and then mid way through when you're half way through your tuck you're going to kind of explode, you'll reach out with your arms and your legs making and X with your body. Some common mistakes with this technique is either one of two extremes. People will either go, they'll pull it up and they'll wait too long to pull it so they'll come down like that and people miss the climax of the technique or they'll pull it too early. Right off the ground they'll pull into the X and stay like that all the way through and that can be dangerous because that's not going to get you all the way around. You might land in a really dangerous position. So let's walk through this technique. I would recommend doing a round off back handspring first just to ensure you're getting a nice lift. So you round off back handspring, again, your feet are going to land almost straight underneath you to make sure you get a nice lift up. You're reaching up exactly as you would for a back tuck straight up watching something, and as you pull up you'll kind of feel where your body wants to turn over. That's when you explode out into the X. So pull up. You feel that turning point and that's when you explode, you pull it back in. Land the same as you would a back tuck. Another common mistake I see besides opening time is people will extend at the right time but not completely. They'll extend it only half way which can really take away from the effect of this technique.
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