From a straddled L-sit on the floor, place the hands at shoulder width, tighten the arms and raise the straight legs over horizontal. Begin to raise the legs in a straddled pike position and simultaneously clean the shoulder angle. When reaching the vertical with the arms, shoulders and the body are in one line, gradually begin to raise the legs and finish in a handstand with the legs together. During the execution of the skill, the legs and arms are completely tight.
Stand in a straddle against the wall. Lean down and grip the bar between your legs. Push back away from the wall. This drill serves for stretching purposes and improving the straddled L-sit.
The gymnast bends their arms and legs in a straddled piked position. Put the bent legs onto the triceps. Then they should balance on their hands. As the athlete becomes familiar with this position, they should begin to tighten their arms and legs. The end of the progression is in a straddled L-sit.
When the gymnast is stretched enough and improves the “frog” drill, they should move to the Straddled L-Sit. The legs should be straight and above the horizontal. The head is up. The straight arms are placed at the width of the shoulders.
In order to hold the straddled L-sit, the gymnast should be strong enough. In order to strengthen the abdominal muscles, hip flexors, and legs muscles, they should condition through leg lifts. This skill can be performed on the bar or on the wall bar. The wall bar is better because it prevents the athlete from pulling and breaking the shoulder angle.
From sitting in a straddle, lift up one or both tight legs. Hands are pushing back the floor. The drill improves the leg and hip flexor strength. It also helps the gymnast to become more aware of the compression needed for the straddled L-sit position.
From a straddled L-sit, raise the hips, lean and roll forward with open legs. This drill finishes in a straddled L-sit.
Place hands on the floor at the width of the shoulders. Legs are open in straddle, slightly wider than the position of the hands. The gymnast should be on their tippy toes and transfer their body weight onto the arms. When the feet take off from the ground, the legs should raise sideways and unite in a handstand. During the performance do not break the shoulder angle. The legs and arms should be tight. The head is slightly open, following the hands.
At the early stages of the skill, the gymnast probably won’t be strong enough to perform the entire skill alone. The coach should grab the gymnast by their hips and assist them in executing the press handstand. The coach should spot and correct them in the technical execution of the skill. Repeat this exercise several times.
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.