Gym Drill Pro

Gym Drill Pro

Gymnastics Skill Drills for Professionals

Parallel Bars

Drills

Peach Drill Parallel Bars

Free Hip Circle High Bar

The gymnast should begin in front support. They should kick back through a regular cast, with their hips away from the bar. Before their hips return to the bar, they should lean back with their shoulders, creating speed to execute a circle around the bar. Their arms should be straight and their head in the middle position. The scope of the early drop is to create as much distance between the hands and the hips as possible. The body should be in a hollow position, with the hips turning around the bar. The gymnast’s elbows should be tight, and their buttocks squeezed. When the gymnast reaches the candlestick position, they should start pushing back the bar with an opened shoulder angle. As they execute the skill they should shift their wrists around the bar as they rotate. At the last quarter of the circle they should shift their wrists again, keeping their arms tight in order to reach the support position. They should finish the skill in front support. The entire skill should be performed with a neutral head position. As the circle becomes more refined, the athlete will be able to open the shoulders earlier and more forcefully at the completion of the shoulder circle. This will eventually develop into the free hip to handstand.

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Peach Drill Parallel Bars

In Front of the Wall, Skill with Elastic

Hook a bungee around the wall bar (also known as a stall bar or swedish ladder), the height of the bungee should be equal to the height of the gymnast’s hips / belly. The gymnast should face the wall, grab the elastic and raise their tight arms up. Their arms should be tight and their body straight.


Peach Drill Parallel Bars

Laying Back on Floor Kick Backward with Elastic

Hook the elastic on one of the swedish wall rails. The gymnast should grab both ends of the elastic, and lay on their back with their feet in front of the wall. The elastic should be extended, the gymnast should feel the resistance. With straight arms, the gymnast should pull back the elastic and hit the floor above their head. Repeat this exercise several times.


Peach Drill Parallel Bars

Standing Position, Kick Forward Elastic

Hook a bungee around the wall bar (also known as a stall bar or swedish ladder), the height of the bungee should be equal to the height of the gymnast’s hips / belly. The gymnast should face away from their wall and step forward in a lunge position for better stability. The gymnast should grab both ends of the bungee and stand far away enough to feel resistance from the band. The drill starts with the gymnasts arms behind their body, they should then push forward until their arms are raised above their shoulders. The gymnast’s arms should remain tight and parallel to each other during this exercise, and their back rounded. Return to the starting position and repeat several times.


Peach Drill Parallel Bars

Pike Swing Under Bars

At the bottom of the swing, the gymnast should keep a tight piked body with their back around horizontal or their hips slightly higher. In the position the athlete should perform pendulum swings forward and backward. At the end of the front swing they should open their body from their hips and push back on the rails to clear their shoulder angle. At the end of the back swing they should perform the similar move from their hips, but push the rails behind their body.


Peach Drill Parallel Bars

Drop Kip

From support, the gymnast should drop back, raising their hips and piking at the same time. As they pass through the bottom of the swing, the gymnast should be fully compressed with their back around horizontal or hips slightly higher. At the end of the front swing they should open their body from their hips, pushing back on the rails and clearing their shoulder angle. In the piked swing backward, the gymnast should raise their body over the rail and at the same time open their hips. A very important part of the skill is to push the rails behind the body. The skill finishes in dynamic rear support. Repeat this skill several times in a row.


Peach Drill Parallel Bars

Pike Underswings

This drill is similar to the piked underswing on the parallel bars. The straps help to increase the amplitude..


Peach Drill Parallel Bars

Free Hip Drop Kip

From a low swing in back support, the gymnast should push away from the rails in order to create distance between their hips and their hands. They should think of it as a roll backwards. They should initiate the drop with a very strong rounded back and gradually pike their body until it fully compresses at the bottom of the swing. At the end of the front swing they should open their body from their hips, pushing back on the rails and clearing their shoulder angle. In the back swing the gymnast should perform a drop kip.


Peach Drill Parallel Bars

Push Away Drop

This is a simple drill which helps the gymnast develop a habit of pushing away from the bars, creating distance between their hands and hips. From a static tight arched support, the gymnast should push the rails forward and jump on the ground.


Peach Drill Parallel Bars

Push Away Drop Kip

Add the previous drill to the drop kip skill.


Peach Drill Parallel Bars

Jump Push Away Drop Kip

This is a modification of the previous drill. Instead of starting by from static support above the bars, have the gymnast perform the drill by jumping from the ground.

Peach Drill Parallel Bars

Jump from Block Push Away Drop Kip

This is the same to the previous drill, but increase the height using a block or similar obstacle.

Peach Drill Parallel Bars

Drop Kip Legs on Rail

Perform the same drill, but this time have the gymnast start with their legs on the rails.


Peach Drill Parallel Bars

Jump by Standing, Peach without Shifting Hands

When the gymnast has become familiar with the push away technique, they should begin flipping the peach. For this drill, have the gymnast jump from higher ground and perform the peach without shifting their hands. The gymnast should start performing the drill with a spotter.


Peach Drill Parallel Bars

Jump by Standing, Peach with Assistance

When the gymnast starts to become familiar with the previous drill, continue the peach with a shift from the hands, finishing in front support. The next step is the peach from a small swing with assistance. The last step is peach without any assistance at all.


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.