The endo is a very technical skill. The gymnast should be well stretched, strong, and he/she should be comfortable with their swing. It begins from handstand in undergrip. The body is slightly arched behind the handstand. It’s recommended to start piking a little bit later than handstand. In the rotation forward, the body is piked from the hips. The angle of the shoulders is open, first 90 degrees until horizontal. The arms pushing back on the bar. Then the shoulder angle increases, with the body continuing to compress. The gymnast should pass through the bottom vertical in a compressed piked pancake. In the upswing, until the gymnast reaches the horizontal, they should push the bar backward in order to clean the angle of the shoulders. An important move at that stage is the shifting of the wrists. At the same time, the body continues compressing in a piked straddle. The gymnast reaches the upper vertical compressed with extended shoulders and arms in vertical. Next follows an opening of the body up to handstand. The coach should emphasize on the long swing rotation in the first part, compressing the body at the second part, shifting the wrists and correct execution of the press to handstand in the third part.
From sitting in a straddle 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, slightly 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 drill starts with a straddled L-sit. The gymnast performs a forward roll with open tight legs. In the standing phase, they should keep their legs away from the floor. The drill finishes in a straddled L-sit.
For a toe-on toe-off or endo, hip flexibility is essential. Stand with your back to the Swedish wall / stall bar in a straddle position. Lean the body down in a straddled pike, and place the hands on the rail. Lean the body in the opposite direction from the wall.
The gymnast begins swings in an inverted pancake position. Gradually increase the swings until the endo circle starts. The drill may be performed at the beginning in over grip, then switch into undergrip. The final step of the drill is a sequence of several endo circles and at the last one, the gymnast finishes with a press to handstand.
This drill is performed with straps. For the correct timing of the initial step (piking with extended shoulders), assistance is recommended.
The drill may begin in overgrip, than switch into undergrip. See the explanation for an endo with grips for more information on the technique.
When the gymnast gains enough experience with the straps, switch onto the high bar with grips. The first step is to execute the skill from front giants and perform the endo circles.
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.