How to Transition From the Dolphin to the Centipede

Video Transcript

What's up ya'll? My name is Darin Carter on behalf of Expert Village, today I'm going to show you guys how to do the centipede. So we got the steps down of doing the worm being able to kick out and push up into a push up and keep the motion going. The momentum to keeping it going is quite a little bit harder because you have to have the upper body strength to push yourself up. You have to make sure that you kick and kick just right, if you hit your knee caps on the floor or you might hit your chin on something or hit your foot hard on the ground. Make sure you do it lightly but then very steadily at the same time. So in these couple of clips you see me doing the worm and yet make sure when you push up you have to do it lightly and come back down to it. Also I want to talk to you about is doing the dolphin into this move. Dolphin is pretty much the same thing as the centipede (worm) pretty much well, it is the same thing but it's going backwards. This one you start on your hands first so like you're going into a hand stand position once you're doing that you're able to roll back on your stomach. This one takes a lot of practice cause it takes a lot of body strength to hold it and once you're doing it you're diving into your face. So you want to make sure you don't hit your chin on the floor so what you're doing is you're pushing down. Make sure you hit your chest first very lightly, remember or else you'll hurt yourself once you hit your chest first you'll roll back keep your legs bent back and make it roll back. Once you roll back you keep going back with it and jump back in going into a handstand or you can reverse it to go to a dolphin into a centipede. What you do is just go into a handstand, roll on your chest, go back to your feet (tippy toes) go back and start doing the worm, remember feet kick out, push up. So this is what it looks like in these clips right here.

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