From a handstand, the gymnast should start the skill by bailing down to the bottom of the swing under the bar. There are two modifications. The first one is to bail with an extended tight body until the bottom of the swing. The second modification is one in which the gymnast begins to arch their body from their shoulders when they are at the level of the rails. In the second case, it’s easier to perform the skill, because the acceleration and speed is relatively moderate, and the subsequent push off the rails is not as strong. The problem however, is that the gymnast can potentially develop an incorrect habit of “brushing” for the giant swings too. At the level of the rails, the gymnast should start to bend their legs from their knees and pass through the bottom with their shoulders and hips extended. Their legs should be bent with their head in the middle position. During the upswing the gymnast should push back strongly on the bars and begin to tighten their legs. Pushing the rails stops the rotation, at this point the gymnast should raise their body above the rails and finish in front upper arm support.
The long swing starts from the highest point of the backswing. The gymnast’s body should be straight and tight, so should their legs. Their head should be in the middle position. Down to the bottom of the swing, the gymnast should extend their shoulders and try to perform a “long” circle. Taller gymnasts may bend their legs from their knees. As they pass through the bottom of the swing, the athlete should shorten the radius of the circle. This can be done by kicking the knees and piking from the hips. Shortening the angle of the shoulders can help as well. The front swing finishes at the highest point. Next, the gymnast should perform a backswing and finish at the position of the skill.
In upper arm support the gymnast’s arms should be bent around 90 degrees. The forward swing starts at the highest point of the back swing in a hollow position. The gymnast’s body should arch slightly at the very bottom and perform a snap down. Up to the highest point of the front swing, the gymnast should be in a hollow position. From the top of the forward swing (beginning of the backward swing), the body should be extended until the very bottom. Next follows a kick with the heels as the body transforms into a slight arch.
Hook an elastic band on one of the swedish wall rails. Have the gymnast grab both ends of the elastic and lay back with their feet in front of the wall. The gymnast should be far enough away that they feel resistance from the bands. With straight arms, the gymnast should pull back on the elastic and hit the floor above their heads. Their back should remain on the ground at all times. This should be repeated several times.
Have the gymnast perform a front swing with an early tap. In the front swing the gymnast should push back on the bar and arch their body from their shoulders and hips. Return back with a regular back swing or with a hecht swing.
Have the gymnast perform a front swing with an early tap. In the front swing the gymnast should push the bar backward and arch their body from their shoulders and hips. This will execute a release. The gymnast should land flat on their belly in the foam pit.
This drill can be started on the trampoline from a backward roll. When the gymnast’s arms reach the trampoline, they should push back strongly on the trampoline in order to reverse the move. They should arch from their hips and shoulders in order to land standing upright on their feet.
From the bottom of the front swing, have the gymnast push back strongly on the bars. It’s important to emphasize a correct push so that the gymnast can land on their belly on a mat.
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.