Flip Factory Coach Guide Flip Factory
Coach Facilitation Guide • 60 Minute Session
Level
Intermediate+
SESSION OBJECTIVES
Master controlled landings in Front/Back Walkovers
Develop "Snap-Down" power for Back Handsprings
Increase height and rotation for Aerial attempts
Build core stability for inverted positions
EQUIPMENT NEEDED
Panel Mats & Wedge (Cheese) Mats
Sturdy Floor Space (Spring floor preferred)
Octagon Rollers (for BHS drills)
Stopwatch or Timer
Session Timeline (0-30 Minutes)
10 Minutes
TUMBLE TAG & DYNAMIC PREP
The Game: One "Tagger". If tagged, student must hold a bridge or handstand until a teammate crawls under them to "free" them.
Dynamic Drills High Knees, Butt Kicks, Bear Crawls, Frog Jumps, Bunny Hops.
Joint Prep Wrist circles, ankle rolls, neck rotations, arm circles.
10 Minutes
POWER HOUR: STRENGTH & CONDITIONING
CORE
3 Rounds
30s Hollow Hold
30s Arch (Super) Hold
20 V-Sits
UPPER
3 Rounds
10 Plank Push-ups
30s Wall Handstand
15 Pike Pulses
LOWER
3 Rounds
20 Box Jumps/Squats
15 Calf Raises
10 Lunges (ea. leg)
10 Minutes
FLEX & FLOW: TARGETED MOBILITY
Focus on active flexibility—move through the range of motion before holding.
Shoulders: Wall chest openers & bridge rocks.
Hips: Deep lunge to straight leg stretch.
Back: Seal stretch to child's pose.
Splits: Center, Right, Left (45s each).
Skill Rotations
Flip Factory • Part 2
Class Management Strategy
Split the class into 3 groups. While the coach spots **Stations 1, 2, or 3**, other groups rotate through the **Solo Stations (4, 5, 6)**. Rotate groups every 8-10 minutes.
Technical Skill Blocks (30-60 Minutes)
25 Spotted
Skills
Coach Rotation A: Walkovers
Spot at lower back for bridge kickovers. Ensure straight legs and controlled landing into lunge.
Coach Rotation B: Aerials/BHS
Aerial: Lift hip on rotation. BHS: Support lower back and legs through the sit-and-jump.
Solo
Drills
Snap-Downs
Build explosive leg power for BHS entries without needing a spotter.
Hurdle Prep
Mastering the 'Step-Hop-Lunge' timing required for successful Aerials.
Wall Holds
L-Handstands and nose-to-wall holds for core and shoulder stability.
5 Minutes
RECOVERY & REVIEW
Light stretching (seal, butterfly, straddle) while discussing today's wins.
Coach Tip
Remind students that solo drills are for **power and technique**, not for attempting new skills alone.
Post-Session Observations Flip Factory Mastery Tracker MASTER THE MAT
Personal Progress Tracker • Flip Factory
Name
Date Started
Mastery Key:
Intro
Working
Mastered
The Walkovers
Front Walkover
Back Walkover
Handsprings
BHS (with spot)
BHS (Solo)
Advanced
Aerial Cartwheel
Solo Foundations
Handstand Snap-Downs Target: 10 Fast Snaps
Wall L-Hold (30s) Target: Perfect 90°
Hurdle Timing Target: Consistent Drive
Bridge-to-Stand Target: Hands-Free Stand
Pop Cartwheels Target: Hand-Fast Rebound
Coach's Focus
"Master the individual drills first. They are the building blocks of every flip you'll ever do."
Goal for Next Session Flip Factory Station Cards STATION 1
Walkover Precision
A Needle Kicks
Hands flat on the mat. Kick your top leg as high as possible. Keep your hips square to the ground—no twisting!
B Bridge Rocks
Push into a bridge. Rock your shoulders past your wrists 10 times to increase flexibility for the kickover.
"Reach long and keep your ears covered by your arms!"
STATION 2
Aerial Launchpad
A Pop Cartwheels
Perform a power cartwheel from a run. Try to "pop" your hands off the floor as fast as possible.
B The "Dive" Lunge
Step into a deep lunge and drive your back leg up with explosive speed. Do not let your hands touch!
"Look at the ground to stay balanced during the flight!"
STATION 3
Handspring Power
A The Chair Sit
Against a wall, mimic the "sit" for a BHS. Arms back, chest up. Jump backward into a flat-back on a mat.
B Octagon Snaps
Roll over the octagon into a bridge. Immediately snap your legs down to the floor and rebound into a jump.
"Don't throw your head back—keep your eyes on your thumbs!"
STATION 4
Core & Control
A Hollow Body Rock
Lie on your back, legs and arms 6" off floor. Rock back and forth without breaking your "banana" shape.
B Wall Handstands
Walk feet up a wall. Aim to get your nose and toes touching the wall for 30 seconds. Stay tight!
"A tight body is a light body! Squeeze your glutes."
STATION 5
Solo Power Snaps
A Handstand Snap-Downs
Kick to handstand. Quickly pull your legs down to land in a squat. Use your core to "snap" your feet down.
B Donkey Kick Snaps
Start in squat, hands on floor. Kick legs up toward handstand and immediately snap them back to a stand.
"Focus on the speed of the legs. The faster they move, the more power you have!"
STATION 6
Self-Guided Prep
1 "L" Handstand Holds
Feet on a wall, hands on floor. Perfect 90° shape. Hold 30s.
2 Hurdle Skips
Step, hop, lunge across the floor. Explosive leg drive.
3 Bridge-to-Stand
Feet on mat. Use legs to stand up from bridge (no hands).
"Check form in the mirror! Stay tight and tall."
Flip Factory Solo Handout SOLO SKILL LIBRARY
Side-Mat Training Guide • No Spot Required
Flip Factory
Safety First
Rule #1
Never attempt a full skill (Aerial, BHS, Walkover) on your own unless a coach has officially cleared you on the Mastery Tracker. Use these drills to build the power to get there!
Walkover Foundations
Needle Scale Holds
Stand on one leg, tip forward until hands touch floor, kick other leg to ceiling. Hold 10s.
Bridge Leg Lifts
In a bridge, lift one leg straight up 10 times without collapsing your shoulders.
Wall Walks (Bridge Prep)
Stand with back to wall. Walk hands down the wall to a bridge, then walk back up.
Power & Handsprings
Power Jumps (The "Sit")
Explosive vertical jump from a "chair sit" position. Swing arms from back to ears.
Handstand Shoulder Shrugs
In a wall handstand, push floor away to "grow" taller, then relax. 15 reps.
Tuck Jumps to Hollow
High tuck jump, land, and immediately drop into a tight hollow body rock.
Aerial & Rotation
Scissor Kicks
Lunge forward, kick back leg up, and switch legs in the air. Land back in a lunge.
Near-Hand Cartwheels
Perform a cartwheel using only the hand that matches your leading foot.
The "Box" Hurdle
Step over a small block or mat with a power hurdle. Focus on height and arm drive.
Core & Flexibility
V-Sit Twists
Hold a V-sit. Touch the floor on left and right sides. 20 reps total.
Oversplits (Front Foot)
Place front foot on a small mat in your split. Hold for 30s each leg.
Plank Knee-to-Elbow
In a high plank, bring knee to same-side elbow. Slow and controlled. 10 per side.
REPETITION IS KEY
Flip Factory Solo Log SOLO REPS LOG
Individual Drill Completion Sheet
Flip Factory
Choose a drill category. Complete the target number of reps with perfect form . Check off each box as you finish. If you feel tired, take a 30-second breather.
Walkover Path
Bridge-to-Stand (Elevated)
Feet on mat, push to stand
Handstand-to-Bridge
Control descent to feet
The "Tick-Tock" Drill
Bridge, lift leg, kick half-way
Lever Pull-Throughs
Handstand split, pull through to lunge
Handspring Power
Snap-Down to Rebound
Handstand snap + high vertical jump
Wall Sit Hand Reaches
Mimic BHS entry timing
Pike Snap-Ups
Lying on back, snap legs to ceiling
Handstand Shoulder Pops
Small "hops" in wall handstand
Aerial Flight
Hurdle Drive-Ups
Step, skip, drive back leg high
Cartwheel-to-Knees
Power cartwheel landing on knees
Aerial Side Jumps
Explosive tuck jumps with torso twist
Running Hurdle Sprints
Max speed approach into high hurdle
Solid Core
Hollow-to-Arch Rolls
Maintain tight body while rolling
Handstand Holds (30s)
Nose and toes against wall
Side Plank Leg Raises
Stability for aerial landings
Plank Hold (1 Min)
Straight line from head to heels
Total Drill Mastery 0 / 48 Rep Blocks