Rotations around the longitudinal axis

First level of variability

Starting Position: Standing with feet in line, arms extended sideways.
Movement: From the standing position with one foot placed just in front of the other, rise onto the tiptoes, raise the arms, and turn 180°. When the turn is complete, lower back onto flat feet and extend arms to the sides.
Final Position: Staggered stance, arms extended sideways.

Starting Position: Standing with feet in line, arms extended sideways.
Movement: From the standing position with one foot in front of the other, rise onto the toes, then squat down with arms bent forward. Complete a 180° turn. Once finished, stand up, place feet flat, and extend arms to the sides.
Final Position: Standing with feet in line, arms extended sideways.

Starting Position: Standing with feet in line, arms extended sideways.
Movement: Begin from standing, low the centre of the body with arms backward. Jump high into the air, bringing the arms forward and upward. Rotate 180° in the air and land using a flexing of the knees to reduce an impact on the joints.
Final Position: Standing with arms forward.

Starting Position: Standing with feet in line, arms extended sideways.
Movement: Begin from standing, low the centre of the body with arms backward. Jump high into the air, bringing the arms forward and upward. Rotate 360° in the air and land using a flexing of the knees to reduce an impact on the joints.
Final Position: standing, arms forward.

Starting Position: Stand on one leg with the other raised in front, one arm extended sideways, the other bent forward.
Movement: Transfer weight onto the front part of the standing foot, raise the arms, bend the lifted leg in front with the foot near the knee, and rotate 180°. Upon completing the turn, place the foot on the flat and return the extended leg forward, arms to the sides.
Final Position: Stand on one leg, the other leg is extended forward arms sideways.

Starting Position: Standing with feet in line, arms extended sideways.
Movement: From standing with one foot in front of the other, rise onto the toes, raise the arms, and complete a 180° turn. After the turn, return to flat feet and extend arms sideways.
Final Position: Standing on feet in line.

Starting Position: Standing with feet in line, arms extended sideways.
Movement: From standing with one foot in front of the other, rise onto the toes, squat, and bring arms forward. Complete a 180° turn. Stand up, place feet flat, and extend arms to the sides.
Final Position: Standing with feet in line, arms extended sideways

Starting Position: Stand on one leg with the other extended forward, one arm sideways, the other bent forward.
Movement: Shift weight onto the front foot, raise arms, and turn the raised leg in front with the foot near the knee for a 180° turn. After the turn, place the foot down and extend the arms sideways.
Final Position: Stand on one leg, the other leg is extended forward arms sideways.

Starting Position: Standing with feet in line, arms sideways.
Movement: Lower into a half-squat, jump from the vaulting box with arms moving through to a 180° turn in the air, and landing using a flexing of the knees to reduce an impact on the joints and muscles.
Final Position: Standing, arms forward.

Starting Position: Standing with feet in line, arms sideways.
Movement: Lower into a half-squat, jump from the vaulting box with arms moving through to a 180° turn in the air, and landing using a flexing of the knees to reduce an impact on the joints and muscles.
Final Position: Standing, arms forward.

Movement: Run up, jump off the springboard with legs together, and rotate, landing using a flexing of the knees to reduce an impact on the joints.
Final Position: Standing, arms forward.

Movement: Run up, jump off the springboard with legs together, and rotate, landing using a flexing of the knees to reduce an impact on the joints.
Final Position: Standing, arms forward.

Movement: Run up, jump from the mini trampoline with legs together, rotate, and land in a half-squat with arms forward.
Final Position: land using a flexing of the knees to reduce an impact on the joints arms forward.

Movement: Perform straight jumps on the trampoline, raise arms through to overhead to complete the turn.

Movement: Perform straight jumps on the trampoline, raise arms through to overhead to complete the turn.

Movement: Run up, jump from the big trampoline, tuck the knees, then straighten the legs, rotate, and land using a flexing of the knees to reduce an impact on the joints.
Final Position: Standing, arms forward.

Movement: Run up, jump from the mini trampoline, tuck the knees, then straighten the legs, rotate, and land using a flexing of the knees to reduce an impact on the joints.
Final Position: Standing, arms forward.

Starting Position: Stand on one leg, other leg raised forward, arms overhead.
Movement: Step forward with the raised leg, place hands on the ground, swing the supporting leg to handstand, and turn 180°. Lower the first leg back to the ground, followed by the other leg.
Final Position: Stand on one leg, other leg raised forward, arms overhead.