This skill starts with a strong back swing up to the handstand. Simultaneously, the gymnast should transfer their body over either bar and around the handstand position they should block and flip over the bar. At the moment of the block, the body should be slightly arched, with an open head and a very strong kickback from the feet. From the vertical position, the hands remain and the body rises, creating a V-position. Then the legs continue the rotation prior to the landing. The most important parts of the skill are the blocking actions against the bars during the handstand and a strong kickback from the feet. These two concepts will give height to the flip, and if the flip starts at the vertical position, the gymnast only needs to perform one half of a rotation in order to complete the skill.
The swing on parallel bars is divided into front and back sections. During the forward portion of the swing, the gymnast should ensure that their body is not piked. As the body approaches the bottom of the swing the gymnast should maintain a slightly arched position from their chest. At this point the gymnast should kick their heels behind them, creating a slight arch in their body. Correct execution of the swing technique at the bottom generates a powerful forward and upward motion. As the gymnast’s swing gets higher and they begin to reach handstand, their body should become straight.
A strong backswing is needed. Slightly before the handstand position, the gymnast performs a hop and grabs the bars in the handstand.
The front piked somersault is a modification of a front flip in a tucked 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, the legs are tight and moving backwards. The upper body follows the legs. The gymnast should hold the legs for a better regrouping. The piked flip could be performed without regrouping, but in this case, the flip is usually slower. Before the landing (when the athlete is around horizontal), they should open their body and land in a standing position.
A trampoline can be very useful for improving flips, twists, and in this case a front pike. The gymnast should bounce and land in the same place in the middle of the trampoline.
There should be stacked mats at the height of the bars. The gymnast should perform a hop and land in a handstand on the mats.
The next step is to perform a hop, but instead of finishing in a handstand, the gymnast should rotate their body and land flat on their backs on the mats.
The next progression is for the gymnast to perform a hop, but with an additional quarter rotation so that they land in a seated 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.