The starting position is by hanging on the bar with a slight hollow. The gymnast should turn from their toes with their feet together. They should turn around their turning arm. When they finish the half turn, they should grab the bar with their moving arm. They should then regrasp their turning hand from under grip to overgrip. Their head should be in the middle position for the entire skill. Repeat this drill several times. The purpose of this drill is to have the gymnast develop the habit of turning with a hollow body from their toes.
Lie down on your back and contract your abs and glutes. The chest should be rounded. The arms should be held straight behind the ears. Hands and toes are pointed. Legs are tight and together. Raise the legs slightly off the ground. Stay still in the lowest position that you can hold your arms and legs, without touching the floor and without breaking contact with the floor from the lower back.
The gymnast should lay on their back, extending their arms above their head and straightening their legs with their feet together. Next, they should lift their shoulders and heels off the floor so that the only thing touching their floor is their buttocks and lower back. The gymnast should rock forwards and backward maintaining this hollow position, keeping their arms above their head.
Lie down with your belly to the floor and your arms extended overhead. While keeping the arms extended overhead, extend the legs and press them closely together. This can be accomplished by squeezing the quads and buttocks. Engage your abdominals/core, bringing both the arms and legs up off the ground. Raise both arms and legs off the ground at roughly the same distance. Hold in this position, according to the coach’s requirement.
The gymnast should lay on their back, extending their arms above their head and straightening their legs with their feet together. They should contract their abs and glutes, keeping their chest rounded. Next, they should lift their shoulders and heels off the floor so that the only thing touching their floor is their buttocks and lower back. The gymnast should rock forwards and backward maintaining this hollow position, keeping their arms above their head. In the middle of the simulated front swing, the gymnast should start to turn their feet in the desired direction. When the legs reach the highest point of the swing, they should turn over and complete a half turn, finishing in reversed hollow. The purpose of this drill is to teach the gymnast to maintain a hollow body and turn from their feet.
Have the gymnast get into a candlestick position on the floor. The coach should hold the gymnast’s legs and push downwards. This will help improve the gymnast’s ability to keep their body straight.
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.