The L-sit is classified as difficulty “A” in the Code of Points. It also exists in the level 5 USAG routine as a bonus skill. Also, some of the elements in group 3 finish in L-sit, such as front uprise L-sit, kip L-sit, and homna L-sit. From support, the gymnast raises their legs tightly up to horizontal. The rings are turned out. The tight arms should not touch the cables. The hips are between the rings. A hold of 2 seconds is required.
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.
This drill starts from a straight body position on the parallettes. 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 several seconds. Each practice the gymnast should gradually lift their legs higher and increase the duration of the hold.
The support skill exists in almost every USAG rings routine (aside from level 4). The arms and body should be straight. A hold of 2 seconds is required. The rings should be turned out and the arms should not touch the cables. The head is slightly raised with the chin up. At first, it may be difficult for the gymnast to turn the rings out if their arms are bent. For this reason, the gymnast should first practice the support hold with tight arms and gradually turn the rings further out as they gain enough strength.
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.