Compulsory

1. Front somersault piked

2. Shaped jump, front somersault piked, ½ twist – repeat x3

3. Back somersault tucked

4. Back somersault tucked, tuck jump – repeat x5

5. Back somersault tucked seat drop

6. Back somersault straight (or piked)

7. Back somersault straight (or piked), straddle jump – repeat x5

8. ¾ front somersault to back, ½ twist to feet, shaped jump – repeat x3

9. ¾ front somersault to back, to front landing

Optional (4)

1. Front drop to back drop, to front drop, to back drop, to front drop

2. Back pullover to front drop

3. 1½ twist jump

4. Seat drop, 1½ twist to feet

5. Front drop, full twist to feet

6. Cat twist

Body Preparation - Compulsory

1. Hold crash dive position for 10 seconds

2. Dorsal raises 20 without stopping

3. Heel raises 30

4. Crunches 20

5. Basic core stability exercise –with arms held up, balance on 1 leg, do tuck, pike, straddle shapes with other leg (not touching ground)
   x2 repeat for other leg

6. On Bed

7. 10 consecutive tucks, straddles, pikes

8. 10 back bounces

9. 5 consecutive swivel hips with legs locked straight

Routine

1. Back somersault straight or piked

2. Straddle jump

3. Tuck back somersault

4. ½ twist

5. Tuck jump

6. Seat drop

7. ½ twist to feet

8. Full twist jump

9. Pike jump

10. Front somersault piked