Guide to the Floor Event: How to Perform Basic and Advanced Floor Drills ?

 The gymnastics floor serves as a focal point for compelling narratives in high-stakes competitions, notably the Olympics. This arena provides gymnasts with a platform to seamlessly integrate skill, athleticism, and personal expression. To enhance proficiency in the gymnastics floor event, aspiring athletes can benefit from studying and incorporating drills inspired by the renowned gymnast Simone Biles. Such structured practice regimes contribute significantly to skill refinement and overall performance improvement. This strategic approach ensures a comprehensive understanding of the nuances involved in executing a compelling floor routine. Consequently, gymnasts can elevate their prowess by embracing the precision and discipline embodied in the training methodologies advocated by accomplished athletes like Simone Biles.

The gymnastics floor is a multifaceted element in artistic gymnastics, serving as both a designated apparatus and a primary event for both men and women. In the Olympic competition sequence, the floor event holds significance as the final main event for women, succeeding the vault, uneven bars, and balance beam. Conversely, in men's artistic gymnastics, the floor marks the commencement of the event lineup, followed by the pommel horse, rings, vault, parallel bars, and high bar.

As an apparatus, the gymnastics floor is constructed as a spring floor, designed to absorb shocks. The dimensions of the performance area adhere to the specifications set by the Fédération Internationale de Gymnastique, forming a square with measurements of 1,200 cm (39 ft) x 1,200 cm (39 ft). This standardized area ensures uniformity in competition settings, contributing to the equitable evaluation of gymnasts' performances across different competitions and levels.

The execution of the floor event in gymnastics provides athletes with a platform for personalized expression. Typically, a choreographed routine, set to music, is constrained to a duration not exceeding 90 seconds, covering the entirety of the floor. This routine demands the incorporation of essential elements, such as leaps, turns, and four tumbling passes, showcasing a combination of strength and stamina. In adherence to the code of points, a prescribed set of criteria outlines the components necessary for a comprehensive floor routine:

1. Double saltos

2. A salto featuring at least one full twist

3. A forward or sideways salto and a backward salto

4. Two dance elements, with one specifically requiring a 180-degree split

These specified requirements underscore the technical and artistic aspects evaluated during the judging process. The floor event thus serves as a culmination of gymnastic prowess, where athletes navigate a carefully crafted routine, demonstrating a harmonious blend of athleticism, creativity, and adherence to established criteria.

Back Extension Roll Half Pirouette Drill is an instructional exercise designed for the floor, imparting the technique of initiating a pirouette by emphasizing toe rather than abdominal engagement.

1. Execute a backward extension roll, maintaining straight arms, progressing through a candlestick position up to a handstand.

2. Anticipate the handstand phase, and strategically position your dominant arm for support, executing a half pirouette, commonly referred to as a blind change. Conclude this movement with a controlled handstand.

3. Transition seamlessly by rolling out through the candlestick position, culminating in a standing posture.

This drill systematically guides practitioners through the essential steps, emphasizing precision and control in each maneuver. The focus on initiating a pirouette through precise toe movements enhances the technical proficiency required for a well-executed routine on the gymnastics floor.

In the progression of skill development, the Back Extension Roll Full Pirouette Drill builds upon the previously mentioned exercise. Following the initial drill, the practitioner is encouraged to enhance their proficiency by incorporating an additional half turn, ultimately achieving a full pirouette. Notably, a modification is introduced in the descent from the handstand, where, instead of rolling out, a controlled step-down maneuver is emphasized. This adjustment contributes to the refinement of technique and the cultivation of a more advanced skill set. Executing a full pirouette demands heightened precision and balance, emphasizing the importance of a deliberate and controlled transition. By sequentially advancing through these stages, gymnasts can systematically progress and elevate their capabilities on the floor, ensuring a comprehensive and skillful execution of intricate maneuvers.

The Cartwheel Wall Drill involves a structured sequence to enhance cartwheel proficiency, emphasizing precision and alignment. To execute this drill:

1. Initiate with arms raised parallel to the ears.

2. Transition into a mountain climber lunge, maintaining a straight-line trajectory marked on the floor.

3. Gradually position hands for cartwheel execution, ensuring a deliberate, one-hand-at-a-time movement.

4. Elevate into a side handstand against the wall with legs straddled, emphasizing flat hips and a forward-facing abdomen.

5. Direct your gaze towards the intended direction by looking under the armpit.

6. Square your hips to the wall for optimal alignment.

7. Descend from the handstand, moving through a lever position with arms raised.

8. Conclude the cartwheel with squared hips and one foot positioned ahead of the other. This systematic approach, incorporating precise movements and alignment cues, facilitates the development of a controlled and technically sound cartwheel technique.

Upon mastering the preliminary wall-assisted drill, the Knee Floor Cartwheel Drill serves as the next progression for refining cartwheel technique. Follow these steps:

1. Establish a marked line on the floor to maintain a linear movement trajectory.

2. Commence from a half-kneeling position, with one leg forming a 90-degree angle while the other knee rests on the floor.

3. Elevate arms parallel to the ears, with shoulders shrugged.

4. Sequentially position hands for cartwheel execution, ensuring a gradual, one-hand-at-a-time transition.

5. Execute a side handstand, emphasizing flat hips.

6. Direct your gaze under the armpit towards the designated direction.

7. Rotate hips squarely in alignment with the chosen direction.

8. Conclude by returning to a standing position with squared hips and arms raised parallel to the ears. This systematic approach away from the wall reinforces precision and alignment in executing a knee floor cartwheel.

Conduct the Tunnel Drill by creating a walkable passage through the arrangement of propped or stacked panel mats or eight-inch obstacles. Follow these sequential steps:

1. Initiate with a cartwheel, commencing from a kneeling position.

2. Progress to executing the cartwheel from a standing posture.

Ensure that the constructed passage allows sufficient width for seamless walking. This drill aids in advancing cartwheel proficiency by introducing variations in starting positions, promoting adaptability and skill enhancement.

Execute the Knee Floor Roundoff Drill by adhering to these procedural steps while maintaining a marked line on the floor for directional guidance:

1. Commence from a position on one knee with arms elevated beside the ears.

2. Position your hands on the marked line and initiate the roundoff by kicking.

3. Swiftly turn your head to gaze beneath your armpit during the maneuver.

4. Ensure that your hips maintain a flat orientation overhead.

5. Propel off your hands, culminating in a synchronized grounding of both feet.

6. Conclude the roundoff by standing upright, simultaneously elevating both arms. This drill, enhanced by a floor line demarcation, facilitates the systematic development of roundoff proficiency.

Conduct the Standing Roundoff Wall Drill with Snap through the following structured steps, maintaining a formal and objective approach:

1. Begin facing the wall with a raised knee, arms elevated, and shoulders shrugged.

2. Execute a step-through movement into a mountain climber lunge.

3. Elevate into a side handstand by sequentially placing each hand on the floor, ensuring a 90-degree angle with the first hand. Align shoulders, wrists, and torso towards the wall.

4. Sequence the leg movement, flexing the foot nearest to the wall while allowing the toes to rest against it. Keep the opposite leg vertically elevated.

5. Systematically practice snapping the entire body into a vertical alignment.

6. Descend from the handstand position.

7. Replicate this process ten times to reinforce proficiency. This drill emphasizes coordinated movements and contributes to the development of a controlled and precise standing roundoff against a vertical surface.

Engage in the Cat Back Block Drill to enhance the latter phase of a roundoff, following these formal and precise steps:

1. Position a panel mat on the floor.

2. Assume a kneeling posture, situating your hands on the panel mat in front of you.

3. Arch your back in a manner resembling a cat's posture.

4. Propel yourself off the floor by exerting force through your hands, emphasizing the practice of an effective block.

5. Sustain the rounded curvature of your back, concurrently shielding your ears with your arms.

6. Revert to your initial position, ensuring a seamless transition.

This drill serves to fortify the mechanics integral to the second segment of a roundoff, focusing on a controlled and strategic interaction with the floor during the block phase.

Participate in the Back Handspring Drill by arranging parallel stacked panel mats, the quantity determined by the gymnast's height, ensuring adequate space between them.

1. Establish another set of stacked panel mats, forming a U-shape at one end, connecting the parallel mats. Introduce a circular mat atop the two parallel ones, resembling a bridge.

2. Assume a chair pose with your back oriented toward the circular mat.

3. Execute a dynamic jump backward, prioritizing a decisive turnover of the hips.

4. Strategically place your hands on the opposite side of the mat.

5. Descend into a pike position with extended knees, culminating the movement by elevating your hands.

This structured drill contributes to the development of the back handspring technique, underscoring the importance of controlled movements and precise weight distribution during the sequence.

Engage in the Back Handspring Wedge Mat Drill, a valuable exercise focusing on the initial phase of a back handspring. Exercise caution by having a spotter present during the initial attempts.

1. Position yourself with your back oriented toward the wedge, assuming the standard chair position.

2. Execute a dynamic backward jump, emphasizing the rotation of your hips. Rather than completing the entire back handspring, momentarily pause upon ground contact with extended hips.

3. Safely roll out to conclude the drill, ensuring controlled and deliberate movements. This drill facilitates the mastery of the foundational elements of a back handspring, with an emphasis on controlled weight transfer and precise body positioning during the critical stages of the skill.

Participate in the Back Handspring Eight-inch Mat Drill, utilizing an eight-inch mat positioned on the floor to enhance precision and safety.

1. Begin by standing on the mat, assuming the initial chair pose.

2. Execute a dynamic jump backward, emphasizing the rotation of the hips.

3. Progress into a handstand, ensuring a complete extension through the shoulders.

4. Execute a controlled landing, adopting a compact and hollow-body position.

This drill, leveraging the eight-inch mat, serves as a structured exercise to refine the back handspring technique. It emphasizes a seamless transition from the initial jump to the handstand phase, promoting proper body alignment and controlled execution. The incorporation of the mat provides a measured and supportive environment for skill development, fostering confidence and proficiency in mastering the essential elements of the back handspring.

Engage in the Panel Mat Scoop Through Drill, employing a folded panel mat arranged lengthwise for optimal skill development.

1. Begin by establishing a folded panel mat lengthwise and positioning a whale mat behind it, ensuring adequate spacing for skill execution.

2. Mark a line on the panel mat using chalk or tape, serving as a guideline for precision.

3. Stand in front of the panel mat, elevating one knee and extending your arms parallel to your ears.

4. Apply the techniques acquired from previous drills, stepping onto the panel mat, and initiating a kick into the roundoff.

5. Generate sufficient power during the maneuver to propel off your arms, facilitating a seamless scoop of your feet beneath you, culminating in a well-rounded landing on the whale mat.

This drill, utilizing the structured arrangement of mats, offers a systematic approach to refining the scoop through technique, emphasizing coordinated movements and controlled execution.

In conclusion, the gymnastics floor routine stands as a dynamic synthesis of artistry, athleticism, and technical precision, commanding attention in prestigious competitions such as the Olympics. Aspiring gymnasts can navigate the intricacies of this multifaceted event by incorporating structured drills inspired by the unparalleled expertise of gymnastic luminary Simone Biles.

Simone Biles' influence is not merely symbolic; it is embedded in the very fabric of meticulously designed drills that propel athletes toward proficiency and excellence. The journey from fundamental exercises like the Back Extension Roll Half Pirouette Drill to the more advanced Back Handspring Eight-inch Mat Drill mirrors the evolutionary trajectory of a gymnast's skill set. Each drill serves as a building block, fostering precision, control, and a nuanced understanding of the floor event's demands.

The gymnastics floor is not merely a canvas; it is a stage where athletes orchestrate narratives of strength, creativity, and adherence to the highest standards. By embracing the structured guidance offered by these drills, gymnasts embark on a journey toward mastery, ensuring that every performance on the floor is a testament to their unwavering dedication and refined skill. In the pursuit of gymnastic excellence, these drills serve as invaluable tools, shaping the path to a captivating and technically sound floor routine.