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. The legs open sideways and when the gymnast raises up to support, they raise in a straddled L-sit outside of the rings. After completing the circle, the arms remain in between the ropes. The legs during the straddled L-sit should be above horizontal.
At the highest point in the back swing, the shoulders should be extended with the rings going slightly sideways. The body should be in an arched position. From the top of the swing, continuous shoulder extension toward the bottom of the swing must be maintained. This helps the gymnast maintain the arched body position until the bottom of the swing. At the bottom, the gymnast should kick the legs forward and upward to make their entire body turn over as fast as possible. The gymnast should attempt to kick from their upper chest at the bottom. Shoulders should remain extended and stay down until the entire body turns over completely. The rings should be pushed backward when the gymnast’s feet are pointed towards the ceiling. The rings should turn parallel (wrists facing one another). The rings should not go sideways during this portion of the swing. The final position is a higher point of the front swing, where the body should be in a slight hollow position with arms tight and parallel. The head should be neutral with the gymnast maintaining backward pressure on the rings. From the highest point of the front swing starts the backswing. The body should swing down in a hollow position without losing pressure on the rings. At the bottom, the gymnast should initiate a strong kick off their heels. During the turnover phase, the head should stay down to facilitate a stronger heel lift. Shoulders should remain low. When their heels have risen and their toes are directed upward toward the ceiling, the rings can be slightly open, the head will be slightly elevated as well. The final position of the backswing is arched. VERY IMPORTANT: In the backswing, do not pull down on the rings. The leading motion of the move is the kick back with the heels.
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 rings should be twisted outside, the wrists should be visible. The head is slightly open with the chin up.
In order to hold a straddled L-sit or similar skill, the gymnast should be strong enough. In order to strengthen the abdominal muscles, hip flexors, and legs muscles, they should condition themselves through leg lifts. This skill can be performed on the bar or on the stall bar. The stall bar is better because it prevents the athlete from pulling and breaking the shoulder angle.
Stand in a straddle against the wall. Lean down and grip the bar between your legs. Push back away from the wall. This drill serves for stretching purposes and improving the straddled L-sit.
The gymnast bends their arms and legs in a straddled piked position. Put the bent legs onto the triceps. Then they should balance on their hands. As the athlete becomes familiar with this position, they should begin to tighten their arms and legs. The end of the progression is in a straddled L-sit.
When the gymnast is stretched enough and improves the “frog” drill, they should move to the Straddled L-Sit. The legs should be straight and above the horizontal. The head is up. The straight arms are placed at the width of the shoulders.
From sitting in a straddle, lift up one or both tight legs. Hands are pushing back on the floor. This drill improves the leg and hip flexor strength. It also helps the gymnast to become more aware of the compression needed for the straddled L-sit position.
This skill is similar to the straddled L-sit on floor. The parallettes should be open at the width of the gymnast’s shoulders. The legs should be open above the horizontal. The gymnast should attempt to hold this position for 10 seconds.
The series of L-sits concludes with a Straddled L-sit on rings. The rings should be twisted out, the wrists should be visible from the front. The legs should be above horizontal, the head is slightly open with the chin up.
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.