The hanging L-sit is a bonus skill within the USAG Boys Level 4 routine. From a straight arm hang, the gymnast lifts their tight legs to a hanging L-sit. The legs are at horizontal. The rings are turned out, the wrists should be visible from the side. The shoulders are completely extended. The head is in the middle position. The back is straight.
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 drill is a modification of a standard leg lift. The gymnast should keep their legs straight and raise them at horizontal. When reaching it, the athlete should hold their legs in this position for at least 10 seconds. At the end of the hold, they should lower the legs to a hanging position.
This drill starts from a sit 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.
In order to perform a V-sit, the gymnast should start in an L-sit support. They should raise their legs further and compress their body into a tight piked position. This skill should be held for a minimum of 2 seconds. The gymnast’s arms and legs should be completely tight. The head should be in a neutral 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.