The gymnast should begin in front support. They should kick back through a regular cast, with their hips away from the bar. The cast should be around and over horizontal. Their body should be in an exactly straight position. Their arms should be straight and their head in the middle position. Before their hips return to the bar, they should lean back with their shoulders, creating speed to execute a circle around the bar. The scope of the early drop is to create as much distance between the hands and the hips as possible. The body should be in a hollow position, with the hips turning around the bar. The gymnast’s elbows should be tight, and their buttocks squeezed. When the gymnast reaches the candlestick position, they should start pushing back the bar with an opened shoulder angle. As they execute the skill they should shift their wrists around the bar as they rotate. At the last quarter of the circle, they should shift their wrists again, keeping their arms tight in order to reach the support position. They should finish the skill in front support. The entire skill should be performed with a neutral head position. As the circle becomes more refined, the athlete will be able to open the shoulders earlier and more forcefully at the completion of the shoulder circle. This will eventually develop into the free hip to handstand, in which the gymnast should direct their body to vertical from their feet and push back stronger on the bar.
In the support position, the gymnast compresses their body to a maximum piked position. Lift the legs up and lean forward with the shoulders at the same time. Arms are tight. Next follows a strong back swing upward. The body is straight and slightly arched. The legs and arms are tight, with the head in a middle position. The gymnast pushes back on the bar and cleans the shoulder angle. The skill finishes in a handstand.
The gymnast should begin in front support. They should kick back with a regular cast with their hips away from the bar. When their hips return to the bar, they should lean back with their shoulders, creating speed to execute a circle around the bar. The body should be in a hollow position, with their hips turning around the bar. Their elbows should be tight, and their buttocks squeezed. As they execute the skill they should shift their wrists around the bar as they rotate. They should finish the skill in front support. The entire skill should be performed with a neutral head position.
The gymnast should put themselves in an inverted hang with their hips touching the bar. Their body should be straight with their chin down. They should squeeze their back and buttocks muscles. This skill should be performed with a hold.
The gymnast should hold support on a wall bar (also known as a stall bar or Swedish ladder). The gymnast should maintain a straight or hollow bodied position. The gymnast should attempt to have their hips touch the bar, focusing on a strong pull from their arms. This skill should be performed with tight arms, and chin down.
From 45° under horizontal, the gymnast raises the dumbbells over and behind the head. The arms are tight. The body is in a hollow position. Repeat several times.
Hook a bungee around the wall bar (also known as a stall bar or Swedish ladder), the height of the bungee should be equal to the height of the gymnast’s hips/belly. The gymnast should face the wall, grab the elastic and pull it back behind the body. The arms should be tight and the body straight.
The gymnast performs a swing in a lower vertical candlestick position. The coach assists with the acceleration of the swings.
The gymnast performs the free hip circle on the lower bar, but instead of finishing in support, they jump on the ground. It helps for the gymnast to emphasizes pushing the bar to create momentum.
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.