Gym Drill Pro - Gymnastics Skill Drills for Professionals

Gym Drill Pro

Gymnastics Drills for Better Skills

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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.

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Peach Handstand Parallel Bars

Peach/Basket to Handstand Parallel Bars

Peach/basket to handstand is a very high level technical skill. The gymnasts who are doing this skill should already have a significant amount of experience, strength, flexibility, and coordination. The gymnast should be knowledgeable and have a clear understanding of swings on the parallel bars. It is especially important that the gymnast is experienced with a piked swing under the bars. The skill can be done from handstand or front support. The gymnast should perform a backward roll to candlestick or reversed pike. At this stage in the skill, it’s important that the hips are away from the gymnast’s hands. Simply said, it has to be a free hip, not a back hip circle. Keeping the hips far away helps the gymnast to obtain a wide circle, which will give them enough speed for the second part of the skill. If the hips are too close to the hands, the circle is cut short and as a consequence the skill will move slower. When the gymnast’s shoulders are at the lower part between the bars, the second part of the skill begins. The gymnast should gradually open the angle of the shoulders, push back on the rails, and open the body from pike to hollow. Pushing on the bars helps to stop the back flipping and transform it into a upwards momentum. This will raise the gymnast’s body to vertical. Opening the body from pike to vertical will help the gymnast accelerate the speed and send the direction up to handstand. The grip is inward and the gymnast should hold the rails for as long as possible. It helps to feel the support position and push on the bars. At the last moment of the skill, the gymnast should switch their hands and finish in a handstand position.

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Yurchenko Vault - Gym Drill Pro

Yurchenko Vault

The vault starts with a roundoff. Perform normal hurdle with raising up arms and opening the shoulders angle. Strong kick of the back leg, push the floor with the lung leg, at last monet twist the first hand on the floor sideway, on handstand legs are already together, turn another ¼ turn around the first hand and put the second hend on the floor. In this way the gymnast should finish half turn slightly before handstand in extend tight position. Than follows effective snapdown with push of the hands till the end of the fingers. Finish the round off in hollow body position, legs are tight, in. The head is slightly down, arms are in horizontal, ready for strong kick back. Next move is back handspring. Body transforms in tight arch. Strong arm kick backward. Head slightly is open, follows the hands. Gymnast should reach the table slightly before handstand in arch position. There are two conception of blocking action. One is regular block as the gymnast is performing it at the floor - snapdown block. In this case the arms push the surface downward and after that upper body transforms into hollow. Second concept is pushing in opposite - upward. This technique is more convenient for high difficulty skills as Yurchenko layout, with twists and etc. It helps the gymnast to obtain higher take-off. It’s suitable also for more experienced gymnasts, who develop faster run. After the snapdown the gymnast perform regrouped back tucked.

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Yamawaki High Bar - Gym Drill Pro

Yamawaki High Bar

In order to perform a Yamawaki, the gymnast must have a high back swing. The Yamawaki can be performed using a variety of preliminary skills, including Stemme, Free-Hip Stemme, or Front Giant. Regardless of the method used to perform the Yamawaki, certain techniques for the skill remain the same. During the horizontal position in the downswing, the gymnast’s heels should begin to lead the swing with back pressure exerted against the bar from their hands. This will ensure an arched position which should continue until just prior to the bottom of the swing. At this point, the hips should relax, and the body should quickly snap into a hollow position. The upper back and shoulders should briefly lead the swing before the gymnast releases into a second tight arched position. This secondary heel drive shortens the body and creates a turnover dynamic that will accelerate the body towards the horizontal position in the backswing. At this point the gymnast should press down on the bar and perform a counter-move, snapping and releasing over the bar in an upright hollow body. This snap-down should be executed with a twisting motion, so that the gymnast’s body will be rotated one quarter during the initial release. A strong press and snap-down is essential for providing the gymnast with enough height during the release to reach a completely upright body position over the bar. After passing over the bar, the gymnast should continue twisting their body an additional quarter and begin to lean forward towards the bar. At this point, the gymnast has already completed a half turn and should lean towards the bar to catch it.

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Inlocate Rings - Gym Drill Pro

Inlocate Still Rings

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. Shoulder 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.

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Back Uprise - Gym Drill Pro

Back Uprise Still Rings

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 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.

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Upperarm Support - Gym Drill Pro

Upperarm Support Swing Parallel Bars

The gymnast should begin in upper arm support with their arms bent around 90 degrees. The front swing technique begins at the highest point in the back swing in a hollow body position. The body should arch slightly, and snap down through the bottom of the swing. On the way up to the highest point in the front swing, the gymnast should maintain a hollow body. From the top of the front swing, the back swing technique begins. The gymnast’s body should be extended until the very bottom of the swing. Next, the gymnast should kick with their heels and create a slightly arched body position.

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Swings

Swings Pommel Horse

Straddle legs sideways wide throughout the swing. Upper body stays upright throughout the swing. Hips are in, do not support hollow body position. Straight body is moving in front plane without any deviations. When gymnast lifts left leg, left arm pushes left pommel and center of gravity moves into right pommel/arm. Vice versa with right leg lift...

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Swings

Swings Still Rings

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. Shoulder 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...

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Tsukahara

Tsukahara Vault

The gymnast should run towards the table and gradually increase their speed. Their last step before reaching the springboard should be long and low. They should jump on the springboard with tight knees and their legs together. Their hands should reach the table as fast as possible. Their first arm should be bent, with this hand rotated one quarter to the side. The second hand should be placed further away, depending on the gymnast’s speed. This wide armed method is essential for creating a better block and higher take-off. The body should reach a half turn position in the handstand, with an energetic block and whip. After the round-off, a back salto should follow before the gymnast’s landing. The knees should be bent in order to absorb the force from landing.

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Swings

Swings Parallel Bars

Forward swing is making without hip piking. Body approaches the bottom of the swing in an slight arched position from the chest. Through the bottom follows a kick. Correct performing of the beat swing at the bottom, generates powerful forward and upward swing. In backward swing kick with the heels beginning at the bottom. It causes a slight arch in the body. Prior to handstand body becomes straight...

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Forward Up-rise to Support

Forward Up-rise to Support Parallel Bars

The gymnast should begin in support on the parallel bars. Next, they should perform a back swing and bend their arms in order to bail into the upper arm support position. The arms should be bent roughly 90 degrees. In the first phase of this skill the body should be straight. Following this is a front swing in the upper-arm position. The gymnast should perform a slight kick in the bottom. Their body should go from being slightly arched to slightly hollow. The kick is combined with pushing on the bars from the arms. In the last phase of the front swing the gymnast’s arms should be fully extended while the body is in a hollow position. The skill finishes in the rear support position ready for the backswing.

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Undershoot

Undershoot High Bar

Undershoot is similar to first part of back hip circle. Begin in front support. Kick back strong cast, when the hips return to the bar, lean back, Reaching candlestick position, push back bar with arms, open shoulders and perform back swing. Straight to hollow position body, tight elbows, hollow body position...

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Back Hip Circle

Back Hip Circle High Bar

Begin in front support. Kick back regular cast, away from the bar. when the gymnast return to the bar, shoulders lean back, creating speed to execute circle around the bar. Body is hollw position, hips turning around the bar, tight elbows, squeezed buttocks, shift wrist toward rotation, and finish in front support. Position of head is neutral...

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