With kip usually the gymnast starts the routine or performs it in the middle in the routine. Start with short run or by standing. Bounce strong on the springboard and jump between the rails high and forward. Grab the rails. More closer to the horizontal position of the body helps the gymnast to accelerate to glide swing forward. Shoulders are fully extended, body is in slight hollow position or piked enough to avoid touching the ground. At the end of the glide swing forward first piked the hips, then the shoulders. In suspension the body should be fully compressed in piked basket position. Ideally, the kip should be performed in jam modification, in which, the skill finished in piked manna position on the rails. It helps the gymnast to continues his routine with the strong powerful back swing. The lesser modification is more similar to high bar kip. In piked swing backward, the gymnast rails his body over the the rail and at the same time he open his hips. The skill finishes in dynamic rear support. There are several points, in which the gymnast should emphasize. The glide swing should the strong and powerful. In back piked swing, from the bottom the arms should start push the rails backward.
For the kip the athlete should be prepared physically. The gymnast could perform the legs lift on the swedish wall or on the bar. Emphasize on tight legs and keep shoulders extended, tight arms too. The athlete lifts the legs and with the feet touches the rail. Than lower the legs down to the bottom. Repeat several times. WIth every practice increase the repetitions gradually.
This drill is a modification of legs lift. In this case at higher point of the legs lift the athlete should hold them at least 10 sec. At the end position of the legs lift, the feet should touch the rail.
This drill can could be made on parallel bars. One rail should be lower. The difference of the rails should enough, because at the end of the drill the gymnast Should be in support on the higher rail, and at the same time touching with his feet the lower rail. The drill starts in hang position, feet are on the lower rail and shoulders are fully extended. Than the athlete swing backward and pushes the rail backward, till reaches the support. At the opposite move, the swing lower to starting position. The drill should be repeated according to the coaches requirements. At all the move, the arms and the legs are tight.
Hook the elastic on the swedish wall rail, around the hips/chest height. The gymnast is in front of the wall. Holds the both ends of the elastic and makes a strong move backward behid his/her back. The ending position of the move is highs point of the arms behind the body. Then the gymnasts turns back to the starting position. The drill should be repeated several times. The arms are tight. They are open at the parallel bars width during the entire execution. The body is extended, do not move, stay still, the only moving part are arms.
The drill should be made on the swedish wall. The gymnast jumps onto the rail in support position, with tight arms in flight hollow position. The pointed toes should touch the lower rail. The scope of the drill is to make the gymnast pushing back the rail to his hips, in order to remain on the rail. The drill is static, the gymnast should hold the position several seconds.
The gymnast executes the pike basket swings. In front swing he opens his body in piked hollow position, in backswing he passes through the bottom in tight pike, then opens his hips and pushes back the rails. Then follows front swing with identical tight pike at the bottom and opens hip till the end of the front swing. Repeat swings several times in a row.
V-sit could be made on the floor, or on the parallets / parallel bars. The athlete starts the skill in L-sit supports, raises the legs in vertical and compresses his/her body in tight piked position. Holds is necessary.
From V-sit on the floor, the gymnast opens the hips in strong lergs whip and finishes in extended rear support position.
The assistance helps the gymnast to feel the skill in his entire move and at the same time the coach can fix the errors, which could be made during the execution.
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.