Run forward and jump from the toes, lift your arms up sideways during the hurdle. At the moment of the bounce with bent arms over the shoulders, lower them shorty in front of the chest almost tight and at the same time lean up slightly in a hollow position from the body. Eyes look straight forward. Jump off and immediately kick back the legs from the heels. During the flight the body should already be slightly arched, the head should be back and the arms should spread to the sides. During the landing, the body transforms into the starting position, ready for the landing, or for rebounding. Doing it this way is optimal for front layouts in connection with other skills, and as a drill for front handsprings on vault. For layouts with twisting, the gymnast should perform a different kind of front layout. Instead of performing a low, long, and fast flip which helps to accelerate tumbling sequences, the gymnast should strive for a higher, potentially slower layout. For this modification of the flip, the arms should remain bent during the take-off and stay over the shoulders. The other difference is that the body should be straight, not leaning forward during the take-off. During the flight, the gymnast should be less arched and more straight. The arms should be bent, close to the body around shoulder height. This will allow the athlete to prepare for twisting.
A front tuck flip is usually performed after a modest run. The last step of the run should be the hurdle. During the hurdle the arms should be doing a circle sideways, from downward to upward. The arms should finish over the shoulders. The head should be in a neutral position with the body extended, slightly arched, with the hips forward. The gymnast should jump from their toes, with their feet together. During the flight (until vertical), the gymnast should regroup their body. The legs should be bent and moving backward, at the same time the upper body and the arms should be following the legs. The gymnast may hold their legs, but this is optional. From the vertical position (at the highest point in the flip), the body should begin extending and preparing for the landing. The head should be in a neutral position. At the landing, the arms should be bent in front of the chest.
To perform a dive roll, the gymnast should run, gradually increasing their speed. They should punch off the floor with their legs tight and feet together. They should jump into the air with a straight body. At the moment of the punch, the gymnast’s arms should do a back circle and swing upwards. This arm motion will help to increase the height of the jump. After the jump, the gymnast should arch their body slightly while kicking their legs backward. They should keep their chin up with their arms slightly bent out to the side. The kick from the gymnast’s heels will help to flip them forwards. When the gymnast reaches the floor, they should be in a nearly vertical position. They should bend their arms slightly, roll forward and stand up.
Have the gymnast lay on their stomach at the end of a pommel horse or vaulting table. They should grab the sides of the apparatus and kick back with their legs straight. This helps the gymnast understand the arched body and heel drive. Their head should be in a neutral position with their chin slightly up. Have them perform this exercise multiple times in a row.
This skill helps the gymnast understand how to perform a better heel drive (kick). It also improves their straight body position and punch off the ground. The gymnast should keep their legs tight and execute the skill in an upward motion. The gymnast’s arms should be used to set.
This drill may be performed with several bounces prior. On the jump before the front layout, they should jump slightly forward and land in a foam pit. This drill can also be performed on the trampoline in its entirety. The gymnast should start and end the flip on the center of the trampoline.
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.