The back uprise planche is one of the easiest swing-to-hold skills on rings (EG3). But if the planche is performed correctly immediately after the back uprise, the skill becomes pretty difficult. The skill can be seen as a combination of back uprise and cross. It starts from a back uprise, where the gymnast performs a half arm circle with tight arms until they reach front support. When the body reaches the level of the rings, the legs open and the move finishes in a planche. A two-second hold is required. The arms are turned out.
The gymnast should perform a high amplitude backswing. At the bottom the gymnast should kick strong with their heels, pressing down from their shoulders. Their head should stay in a neutral position. When their legs are over horizontal, the gymnast should move their arms sideways with a downward pressure on the rings, performing a back circle. After completing the circle, the gymnast should keep their arms by their sides and hold front support on the top of the rings.
The planche on rings is considered a strength skill in the code of points. It can be performed in straddle and with legs together, as a single skill, or after a swing skill (EG3). For example, the simplest planche skill with a swing is back uprise straddle planche. From an L-sit the gymnast raises their piked body behind the cables and opens their legs. At the horizontal position, they extend their body and hold for 2 seconds. It’s important for their legs, hips, back, and shoulders to all be in line with each other. The rings are turned out. The arms are tight and do not touch the cables. A modification of the skill is with the legs together.
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.