Gym Drill Pro

Gym Drill Pro

Gymnastics Drills for Better Skills

Long Hang Swings


Swings

Swings

The essential skill in the high bar is the swing. Almost every skill in this apparatus,, consist front swing or back swing. Thats Why is critical for the gymnast future the correct execution of this element. The skill starts at the highest point of the backswing. The body is in hollow position, head is “neutral”. At the bottom of the swing the gymnast arch slightly, than makes a whip and continues the move in hollow position. There are modifications of the tap swing. For the flyaway, the tap should be before the reaching suspension. If the gymnast needs to accelerate the swing of the giant, the tap might be even slightly after the suspension. After the tap the body of the gymnast continues in hollow till the top of the front swing. After that follows back swing. Till he bottom of the back swing the body is exact tight. After the suspension begin hollow to slight pike and the athlet shift over the wrists. It helps him/her to remain on the bar. The back swing finishes at the very top of the move in hollow position.

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By standing, Hanging ½ Turn to Mixed Grip

By standing, Hanging ½ Turn to Mixed Grip

Starting position is hang on, slightly hollow. Turn starts from the points of the toes. Turn around the turning arm. When finish the half turn grab the bar with the moving arm. Then switch the turning hand from under grib to over grib. Head is in the middle position. Repeat this drill several times. The scope is to receive a habit to turn around the turning arm in a hollow from the toes.

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Swing Forward with ½ Turn to Mixed Grip

Swing Forward with ½ Turn to Mixed Grip

The skill begins at the top of the backswing, when the front swing starts. The body is in hollow position. In the bottom of the swing the gymnast provide the tap swing. Ad direct the swing in diagonal to desire turn direction. Leading part of the turn are the toes. The turn starts from the turn in hollow position. The turning arm is tight, the wrist is shifting and provide the pressure against the bar. When the turn is completed, the gymnast regrasp the bar in blocking action in a mixed grip. Turning arm shift from undergrip to overgrip and the gymnast is ready for the next skill in front swing. During the execution, shoulders angle is open.and neutral head position. During the all skill, except tap swing, the body of the gymnast is in hollow position. Shifhting the wrist of the turning arm provide the support, which helps block against the bar. Half turn and half turn hops are basic, “profiled” skill, which help to feel the bar and swing better, creates experience and knowledge how to turn in front swing, which is essential for blind change, quast, ginger and etc.

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¾ Giant Swing Forward

¾ Giant Swing Forward (Baby Giant)

The Baby Giant is similar to the second part of the free hip circle. In front swing, from the lower vertical, the gymnast kick upward strongly their legs over and behind the rail. Simultaneously increases the shoulders angle. During the move shift wrists with tight arms. The body is in hollow position. The skill finishes in front support, hips do not touch the bar. Eventually the gymnast continues with undershoot or bail front swing.

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Giant Forward

Giant Forward

The front giant begins form extended handstand. In downswing the gymnast pushes back the rail and keeps the angle of the shoulder open. Create long swing in the first part of the skill. On the upswing, maintain pressure and extension away from the bar. Shift the wrists and maintain open shoulder angle. Passing through the bottom the body begins gradually piking in hollow position till reaches upper vertical.Then extend the body position in handstand.

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Giant Backward

Giant Backward

The giant starts from handstand. The gymnast is in slight hollow position. Extends the body from shoulders down to the bottom. At the bottom of the rotation , makes the tap swing. If the gymnast want to accelerate the giant, he/she should perform the tap swing from the bottom and after. Later tap gives faster acceleration. During the execution the of the regular giant, after the tap swing, the gymnasts continues upward rotations in hollow position. Simply said the only place in qith is changing the position of the body is lower vertical during the tap performance. In case of the acceleration, after the bottom, the gymnast should cut slightly the angle of the shoulders, and aggressively kick upward his legs from the feet. The body should be in hollow to slightly pike position. The giant finishes in handstand.

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Tap Swing Forward with Hop ½ Turn

Tap Swing Forward with Hop ½ Turn

The skill starts at the highest point of the backswing. In front swing the gymnast perform tap at very bottom. After the tap, the gymnast direct his/her feet to the desire direction. Turns begin with the toes and the hip. When the gymnast approach the highest point of the upward swing, releases the body and finishes the 180° turn. The follows regrasp the bar in hollow position. In all the move the body is in hollow position, exception is made at tap swing.

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Chinese Tap Swing

Chinese Tap Swing

Chinese tap intends to accelerate the speed of the back giant prior to the dismount. In suspension with their hands the gymnasts pull the bar and cut the trajectory of the giant. In upward swing should gradually pike the body till reach the maximum at the higher vertical. The move is very similar to early toe-on. The piking could be increased more than 90°. In handstand begins the opposite move. The downswing goes with pushing back the rail and opening of the gian. Tap is powerful with strong arch from the hips. The tap should finish earlier at around lower vertical. Follows upswing in strong hollow body position and dismount. If the initial closing is correct, it gives natural exact timing for the following tap.

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Hecht Tap Swing

Hecht Tap Swing

The Hecht tap should begin after the gymnast performs a Stemme and should be completed to above handstand. The higher the better. The body should be fully extended until horizontal on the downswing. 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 above handstand. After improving, the next step is Hecht Front Giant in immediate succession.

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Blind Change

Blind Change

Blind change is identical to the half turn to handstand. The difference is that the gymnast pass through handstand and places the free hand in undergrip. The skill begins at the top of the backswing, when the front swing starts or back giant. The body is in hollow position. In the bottom of the swing the gymnast provide the tap swing. Direct the swing in diagonal to desire turn direction. Leading part of the turn are the toes. The turning arm is tight, the wrist is shifting and provide the pressure against the bar. When the turn is completed, the gymnast regrasp the bar in under grip. The turn starts before handstand and finish at handstand. During the execution, shoulders angle is open.and neutral head position. During the all skill, except tap swing, the body of the gymnast is in hollow position. Shifhting the wrist of the turning arm provide the support, which helps block against the bar.

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Giant Swing Forward with ½ Turn (pirouette)

Giant Swing Forward with ½ Turn (pirouette)

The pirouette begins form front giant. From lower vertical,in upswing body gradually pikes in hollow position. The angle of shoulders is open. Arms are pushing the bar and the wrists shifting order to receive better support. The gymnast moves to desired direction of the turn. After the horizontal in upswing starts half turn around the holding arm. The body transitions from hollow to straight during the turn. The turn finishes in handstand. The head is slightly open, watches the rail. The turning arm is tight. It is important to emphasize - the angle of the shoulders are open, shift the wrists in order to obtain the support onto the bar, the body is transferring in diagonal around the turning arm, the turn finishes early.

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Flight Elements



Yamawaki

Yamawaki

For doing Yamawaki gymnast needs high back swing. It could be made by standing with stemme, with free hip stemme, by a front giant. At horizontal on the downswing, the heels begin to lead the swing with the back pressure exerted against the bar by the hands ensuring an arch. The heels continue to lead until just prior to the bottom of the swing. At this point, the hips relax and the body turns backwards in a hollow through the bottom dragging with a lead through the upper back and shoulders and releasing into a tight arch and secondary heel drive toward the handstand. This secondary heels drive shortens the body and creates a turnover dynamics that will accelerate the body toward the horizontal...

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In Bar and Adler Elements


Pullover

Pullover

From suspension, the gymnast performs chin-up. Raises the legs over the bar and places the hips onto the rail. Legs continue rotate down, the gymnast shift their wrists, and raises their body till reach support. At the last part of the skill arms are getting tight. Essential for the pullover is chin up, legs lift and shifting the wrists.

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Cast

Cast

In support position the gymnast compress their body in maximum piked position. Lift the legs up in lean the shoulder at the same time. Arms are tight. Than follows strong back swing upward. The body is straight and slightly arch. Legs and arms are tight, the head is in middle position. The gymnast pushes back the bar and cleans the shoulders angle. The skill finishes in handstand.

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Undershoot

Undershoot

The undershoot is similar to the first part of a back hip circle. The gymnast should begin in front support. They should kick back with a strong cast. When their hips return to the bar, they should lean back and reach a candlestick position in the front. They should push the back backwards with their arms, opening their shoulders and executing a back-swing. This skill should be performed with a straight or hollow body, and tight elbows.

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Back Hip Circle

Back Hip Circle

The gymnast should begin in front support. They should kick back with a regular cast with their hips away from the bar. When their hips return to the bar, they should lean back with their shoulders, creating speed to execute a circle around the bar. The body should be in a hollow position, with their hips turning around the bar. Their elbows should be tight, and their buttocks squeezed. As they execute the skill they should shift their wrists around the bar as they rotate. They should finish the skill in front support. The entire skill should be performed with a neutral head position.

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Free Hip Circle

Free Hip Circle

The free hip begins from high cast around and over horizontal. For free hip handstand, handstand initial position is required. The body is in exact straight position. The arms are in vertical, the athlete is not supposed to lean forward with the shoulders. In downswing, when the body reaches the support, before touching the bar with the hips, should follow the drop. Till lower vertical the body is in tight hollow position and hands pull the rail. The back and buttocks muscles are extremely tight, in order to keep the body from “crumbling” at the lower point of the skill. In lower vertical the body is in strong hollow candlestick position with chin down. In up move the gymnast strongly pushes back the bar.The skill finishes in front support with the body in horizontal. For free hip to handstand the gymnast should direct their body to vertical from the feet and the stronger push back of the bar.

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Endo

Endo

The Endo is very technical skill. The gymnast should be well stretched, strong, he/she should feel the swing. It begins from handstand in undergrip. The body is slightly arched behind the handstand. It is recommended to start piking little bit later than handstand. In rotation forward the body is piked from the hips. The angle of the shoulders is open first 90 degrees till horizontal. The arms pushing back the bar. Then the shoulders angle is increasing and the body continues compressing. The gymnast should pass through bottom vertical in compressed piked pancake. In the upswing till the gymnast reaches the horizontal, pushes the bar backward in order to clean the angle of dhopulreds. Important move at that stage is shifting the wrists. At the same time the body continues compressing in piked straddle. The gymnast reach upper vertical compressed with extended shoulders and arms in vertical. Follows opening the the body up to handstand. The coach should emphasize on the long swing rotation at the first part, compressing the body at the second part, shifting the wrists and correct execution of the press to handstand.

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Toe on – Toe off

Toe-on Toe-off

The skill begins form back giant. In the lower vertical the gymnast starts piking from the hips and the back, at the sam time shoulders angle is extended. Around upper vertical the gymnast should place the feet soles onto the bar. There are two modification of the skill, with legs together and in straddle. When perform in straddle the athlete should place the feet close to the hands in shorter straddle. The whip of the legs should aggressive enough to ensure acceleration for the successive sole circle. Before finishing the circle in upper vertical the gymnast starts pressing to handstand. The toe-on toe-off if essential for Japanese Tap and Stalder.

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Dismounts


Flyaway

Flyaway

Layout flyaway can be made from front swing or back giant. In downswing when near s the lower vertical, the gymnast perform tap swing. The difference between regular tap and dismount tap is the timing. Tap dismount is performing earlier. After the tap the body is in the hollow position. It is extremely important, the angle of shoulders is open and the head is in neutral position. It should eliminate the risk of performing the flyaway closer to the bar. Usually the release is performing when in the up swing the body reach horizontal and slightly above. In the flight the body continues the rotation in hollow position. Before landing the gymnast should extend to stretched position. Emphasize on the tap. The position of the tap should define the release. If the tap is early then usual, means before the lower vertical, the release will be performed upward and forward. If the tap is regular, means at the bottom, it is going to be extremely dangerous because the release will be performed predominantly upward. One more very important topic - in upward swing the body is in hollow position with the shoulders arm fully extended and the head is middle position.

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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.