After the snapdown, the gymnast should raise their arms fast. The leading arm should be bent at the level of the head and the elbow behind the back. The supporting arm should be bent, over the shoulders. The body should be extended, slightly arched from the hips, and the hips should be slightly twisted, following the leading arm. The head should be in a neutral position. The gymnast leaves the floor at the vertical position, jumping from their toes. The twist starts from the leading side of the hip. For example: if the gymnast chooses to turn on their right side, then the leading hip is the left, and the gymnast should lean slightly on the right side. Upon reaching vertical, the body should be shortening, and after vertical (concluding the rotation), the gymnast should immediately extend in preparation for the landing. The head should be in a neural position. At the landing, the arms should be bent in front of the chest.
During the upward bounce, the arms should be raised aggressively above the shoulders with an open chest and shoulders. The hips should be extended, the body straight, with a slight arch. The gymnast should jump strong, pushing on the floor until he/she is on their tippy-toes. During the flight, the knees should lift and bend towards the belly, with a pike from the hips. The head should be in a neutral position. Raising the hips helps to accelerate the backward rotation. During the flip, the arms should be executing a back circle, the gymnast should then grab their legs. Prior to the landing (around horizontal), the body should open into a stretched position.
A front tuck flip is usually performed after a modest run. The last step of the run should be the hurdle. During the hurdle the arms should be doing a circle sideways, from downward to upward. The arms should finish over the shoulders. The head should be in a neutral position with the body extended, slightly arched, with the hips forward. The gymnast should jump from their toes, with their feet together. During the flight (until vertical), the gymnast should regroup their body. The legs should be bent and moving backward, at the same time the upper body and the arms should be following the legs. The gymnast may hold their legs, but this is optional. From the vertical position (at the highest point in the flip), the body should begin extending and preparing for the landing. The head should be in a neutral position. At the landing, the arms should be bent in front of the chest.
From a squat position, with both arms down behind the body, the gymnast jumps strongly and explosively in an upward direction. The arms should then rise quickly in front of the body, upward until they reach over the shoulders. The twisting behind from the leading hip. The opposite arm is bent and should kick behind the body at the level of the shoulders. During the flight, the gymnast should be completely straight. After finishing the half twist, the gymnast should land.
After the round-off the gymnast should perform a half turn straight jump. There should be an emphasis on twisting with the hips and maintaining the correct position of the arms during the flight.
This is another drill which emphasizes on the moment of the jump and beginning of the twist. It can be done from a round-off, back handspring, or from a standing position. The twist starts from the hips, with a correct position of the arms. In the beginning, the arms should be raised over the shoulders. One arm should bend and kick from the elbow behind the body around the shoulder position. The other arm should follow it. This skill finishes by performing a regular dive roll.
This drill is a modification of the previous one (Half Dive Roll in the Pit), but instead, it’s performed on a trampoline. At the final phase, instead of the roll-out, the gymnast should rebound onto their back, with tight legs at the vertical position.
The final step is to perform the arabian into the pit. This helps the gymnast to execute the skill without any worries or fear. They can focus entirely on the proper technique of the skill. As the gymnast improves, mats can be added gradually into the pit to increase the height.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.