From the hurdle, the lunge should be deep enough that the hands contact the floor while the front leg is in the lunge position. There should be a strong kicking action from the back leg and a strong push of the front leg from the lunge. The general body shape during the blocking action of the front handspring should be hollow. The trajectory of the rebound off of the hands should be well beyond vertical. The kick of the back leg will help to initiate strong rotation. At handstand both legs should be already together. The shoulders and upper chest should remain open as the hands leave the floor. These actions should combine to create a strong linear velocity and maximized rotation around the center of mass. The body should remain in an extended tight arch and turned over with the feet behind the hips for the take-off of the next skill.
The gymnast should perform a step and swing the arms forward and upward to a fully extended angle of the shoulders. The front knee kicks upward aggressively, while the back foot pushes back strongly on the floor. Upon the landing, the gymnast arrives on the same foot, leaning forward with their arms overhead. The front leg plunges and the body leans down in order for the hands to be placed so that the next skill can be performed.
Lean a cheese mat (or alternative) against the wall. The gymnast should stand in front of the mat and perform a handstand with a strong kick-back from the legs. The scope of this drill is to touch the wall with both heels together, the legs should be together in the vertical position prior to reaching the wall. Additionally, the gymnast should show significantly opened shoulders. The gymnast should repeat this drill until their heels are the only part of their body touching the wall.
The gymnast lays back with bent legs and bent arms, around the head. Then tightens the legs and arms together. The gymnast pushes back from the shoulders in order to pass the arms over vertical and to open the shoulder angle as much as possible. Legs are together. Arms and legs are completely tight.
During the first few attempts, the coach should assist the gymnast in performing this move. The gymnast should perform a regular handstand. The legs should continue lowering until they reach the floor. The hands are tight and wide at the width of the shoulders. The legs should be tight and together. The head should be slightly open, and the gymnast should watch their hands the entire time. The drill finishes in the bridge position. This drill helps teach the gymnast to arch their body and open their shoulders. It can also be an indication as to whether or not the gymnast needs to stretch their bridge more.
Assistance with this drill may be necessary depending on the gymnast’s flexibility. From the bridge position, the gymnast raises their arms and upper body. The head should follow and the gymnast should watch their hands until reaching the final position.
From a standing position or from a power hurdle, the gymnast should perform a front handspring. The coach can assist with the skill and ensure proper body positions by doing the following. As the gymnast hurdles or kicks up to handstand, the coach should place whichever arm is closer onto the gymnast’s upper back. The gymnast will then attempt to push on the floor and execute the final part of the skill. The coach should use their other hand to hold the gymnast’s chin up. This will ensure that their head stays back during the second part of the skill (handstand to the ending position).
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.