The tucked planche is a level 7 bonus skill. From the L-sit, the gymnast raises their body and bends their legs until the hips are level with the shoulders in a Planche. The rings are turned out. The arms are tight and do not touch the cables. A hold of 2 seconds is required.
The athlete places their hands on the floor at the width of their shoulders. The legs are open in a straddle, slightly wider than the position of the hands. The gymnast should be on their tippy toes and transfer their body weight onto their arms. When the feet take off from the ground, the legs should raise sideways and unite in a handstand. During the performance do not break the shoulder angle. The legs and arms should be tight. The head is slightly open, following the hands.
From a straddled L-sit on the floor, place the hands at shoulder width, tighten the arms and raise the straight legs over horizontal. Begin to raise the legs in a straddled pike position and simultaneously clean the shoulder angle. When reaching the vertical with the arms, shoulders and the body are in one line, gradually begin to raise the legs and finish in a handstand with the legs together. During the execution of the skill, the legs and arms are completely tight.
The skill starts in an L-sit. The body is in vertical, between the arms. The buttocks should not be behind the arms. The gymnast slowly raises their buttocks in piked position until they extend the shoulder angle. At that moment the body and the arms should create one straight line vertically. After that, the legs raise until the gymnast reaches handstand. The arms and legs are straight.
The rings should be placed in between the parallettes. The rings should be immobilized and attached to the parallettes with tape (it may take a lot of tape to do this). If attached properly, the rings will be turned out. The gymnast performs the press to handstand on the rings.
The planche on the parallel bars is an easier form of the skill. It can be practiced with assistance. Also with assistance, it can be performed with a series of repetitions in a handstand-straight legs planche-handstand sequence.
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.