The straddled L-sit is usually performed after a swing skill, for example after back uprise. The rings should be turned out, the wrist should be visible. The legs should be above horizontal, the head is slightly open with the chin up. The cables are behind the arms.
In order to hold the straddled L-sit, the gymnast should be strong enough. In order to strengthen the abdominal muscles, hip flexors, and legs muscles, they should condition through leg lifts. This skill can be performed on the bar or on the wall bar. The stall bar is better because it prevents the athlete from pulling and breaking the shoulder angle.
From sitting in a straddle, lift up one or both tight legs. Hands are pushing back the floor. The 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.
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.
This skill is similar to the straddled L-sit on the 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 hold this position for a few seconds.
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.