The L-sit is classified as difficulty “A” in the Code of Points. It also exists in almost any USAG compulsory level routine.This drill starts from a straight body position on the parallel bars. The gymnast’s hands should be placed on the bars at shoulder width. The gymnast should keep their arms tight and lift their legs to a horizontal position. The legs should be straight while the gymnast holds this position for two seconds. The hips should be between the arms (not behind). The head is slightly up.
The arms and body should be straight. Two modifications of the drill could be walking the bars and performing swings.
Starting in support on the ends of the parallel bars, the gymnast should make small steps with the arms until they reach the other side of the bars. The arms are straight and the body is extended or in a slight hollow position. Another variation of this drill is to raise one end of the bars, creating an incline for the gymnast to walk up on their hands.
In order to perform a V-sit or similar skill, the gymnast will need a significant amount of abdominal strength. An effective drill to increase strength in this area is leg lifts. This can be executed on a Swedish/stall bar or a high bar. There should be an emphasis on keeping legs tight and shoulders extended. Arms should be tight as well. The athlete should lift their legs so that their feet touch the bar. Next, the gymnast should slowly lower their legs down to the starting position. They should continue to squeeze their stomach for this half of the exercise. The leg lift should be repeated several times, with the repetitions gradually increasing with each practice.
The hanging L-sit is a bonus skill and an element of the USAG Boys Level 4 routine. From a straight arm hang, the gymnast lifts their legs tightly to a hanging L-sit. The legs are at horizontal. The rings are turned out and the wrists should be visible. The shoulders are completely extended. The head is in the middle position. The back is straight.
This drill starts from a seated position on the floor. The gymnast’s hands should be placed on the ground at shoulder width. The gymnast should keep their arms tight and lift their legs to a horizontal position. The legs should be straight while the gymnast holds this position for several seconds. Each practice the gymnast should gradually lift their legs higher and increase the duration of the hold.
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.