Award 13
Skills
Compulsory
1. Barani (T)
2. Barani (P)
3. Back S/S (T), Barani (T)
4. BSS (P), Barani (P)
5. BSS, Barani, shaped jump x 3
6. BSS (S), ½ twist, shaped jump x 3
7. 1 ¼ BSS (T)
8. Crash dive, bounce roll, ½ twist to feet
9. Lazy back, through to flat back
10.Barani, back drop
Optional
1. Lazy back (S) ½ twist to back landing
2. ¾ barani to front, or crash dive with ½ twist to front
3. Double cat twist
4. Corkscrew
5. Lazy back, cruise to front drop
6. 3 bounce rolls
Body Preparation - Compulsory
1. 10 consecutive V sits
2. 15 continuous press-ups
3. 30 twisting dorsal raises without stopping
4. 30 twisting crunches
5. Hold sitting pike shape for 10 seconds touching toes
6. Handstand
7. 10 Double leg squats with jump
On Bed
1. 20 consecutive tucks, pikes, straddles
2. 10 consecutive cat twists or cradles
3. 5 consecutive back bounces piked
Routine
A six somersault routine using the back barani combination