Gym Drill Pro - Gymnastics Skill Drills for Professionals

Floor Exercise


Handstand Floor


A handstand involves holding a tight body position in an inverted vertical position, balancing on one’s hands. The most basic form of a handstand involves the arms and legs being completely straight. The feet should remain together, while the hands should be roughly shoulder width apart. This makes balancing easiest when remaining in a stationary position (no walking). During the handstand, the butt and core should be tight, and the head should be in a neutral position, with the eyes watching the hands. It’s very important not to watch the hands with the head back, as this can lead to arching through the entire back. The shoulder angle should be completely straight, and the body should be stretched. As the handstand improves, more difficult modifications of the skill can be performed.

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Japanese Press Handstand Drill Floor

Press Handstand

Place hands on the floor at the width of the shoulders. Legs are open in straddle, slightly wider than the position of the hands. The gymnast should be on their tippy toes and transfer their body weight onto the 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.

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Japanese Press Handstand Drill Floor

Handstand with Open Arms

An essential component of the Japanese press handstand is a handstand with open arms. The arms should be open in order to hold the head about an inch above the floor. The hands should be placed sideways. The arms should be completely tight. The body is slightly arched. The head is slightly open and follows the floor. In order to improve the skill, the gymnast should be comfortable holding a stationary handstand alone. This skill should first be done with the assistance of a coach.

Japanese Press Handstand Drill Floor

Handstand with Open Arms on the Wall

It’s easier for the gymnast to improve their Japanese press handstand by leaning against the wall. The move is similar to a regular press handstand. The performance of the skill is very similar to a regular press handstand. The shoulders should be extended, and the gymnast should begin the press on their tippy toes. When the hips are raised and the shoulder angle is straight, the legs should be raised sideways. During the press, the gymnast should lean their back against the wall. During the handstand, only their heels should be touching the wall.

Japanese Press Handstand Drill Floor

Press to Handstand with Assistance

The coach should help the gymnast balance in the Japanese handstand position, while also allowing them to perform as much of the press as they’re able to. During the spotting, the coach should provide the gymnast with corrections on their technique.

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.