The circle on mushroom is a basic drill for learning circles on pommel horse or beam. The gymnast should start learning circles early on in their career. This will help them develop higher quality circles with proper technique, because gymnasts can perform more repetitions overall if they start a younger age. To do this drill, the gymnast must first place their hands on the horizontal line across the mushroom. During the performance the athlete should not change this position of their hands. They should start in front support with their shoulders leaned slightly forward. They should face their hands forward with their fingers spread for better support. Next, they should step to the side opposite of their desired circle direction. The athlete does this opposite move, jumps in the desired direction, and closes their legs to start the circle. The entire circle should be performed with a completely straight body. There are several universal points that the gymnast should follow:
Maintain a completely extended circle with an open chest at first and third quarter;
The arms and legs should remain tight, no exceptions;
At the first quarter of the circle the base arm pushes the mushroom identically with the direction of the circle. In that quarter, the leading part of the body should be the hips. During the second quarter, the gymnast should put their other hand down, and finish the quarter in rear support;
In the third quarter, the gymnast should switch the support hand and start pushing down on the mushroom in the opposite direction from the circle trajectory. The leading part of the body during this phase are the heels;
In the fourth quarter, the gymnast should put their first hand back down on the mushroom and finish in front support. In order to assure continuity, the body should not touch the mushroom, and the shoulders should lean forward;
In the fourth quarter the gymnast put the first hand on the mushroom and finishes in front support. In order to assure continuity, the body should not touch the mushroom and the shoulder should lean forward.
During the execution of the skill, the shoulders lean in the opposite direction from the legs;
Developing a faster circle can help the gymnast lean less from their shoulders, maintain a straight body position easier, and raise their body higher above the mushroom (essential for performing floor circles, circles on the pommel horse, and beam).
The gymnast should put their feet on sliders and hold a front support position. They should lean forward, push the floor behind them, and step forward with their arms.
The gymnast should put their feet on sliders and hold a rear support position. They should keep their legs straight and push their hips off the ground. They should push forward on the floor from their arms and step backward with them.
The gymnast should put their feet on sliders and hold a front support position. They should push forward on the floor from their arms and step backward with them.
The gymnast should put their feet on sliders and hold a rear support position. They should keep their legs straight and push their hips off the ground. They should push backward on the floor from their arms and step forward with them.
This drill starts in front support. The gymnast should perform steps sideways from their arms in the desired direction. They should move around the horse until they reach the starting position. They can complete the entire circuit around the horse by stepping onto the pommels, or you can skip them and only walk on the leather.
This drill starts in front support. The gymnast should perform steps sideways from their arms in the desired direction. They should move around the horse until they reach the starting position. They can complete the entire circuit around the horse by stepping onto the pommels, or you can skip them and only walk on the leather.
The purpose of this exercise is to develop wrist strength. The athlete should hold a weighted bar in a supinated (underhand) grip. They should slowly flex their forearm, and then return to the starting position with control. This exercise should be performed with multiple repetitions and sets.
The purpose of this exercise is to develop wrist strength. The athlete should hold a dumbbell and slowly rotate their wrist from a supinated (underhand) to pronated (overhand) grip. They should perform this exercise with high repetitions and multiple sets.
The purpose of this exercise is to develop wrist strength. The athlete should hold a dumbbell with a pronated (overhand) grip. They should slowly flex their wrist, contracting the muscles on the top of their forearm. They should then return to the starting position with control. This exercise should be performed for multiple repetitions and sets.
The purpose of this exercise is to develop wrist strength. The athlete should hold a dumbbell with a supinated (underhand) grip, and place their forearm on the end of a bench like surface so that their hand is off the end of it. They should slowly flex their wrist, contracting the muscles on the underside of their forearm. They should then return to the starting position with control. This exercise should be performed for multiple repetitions and sets.
The purpose of this exercise is to develop wrist strength. The athlete should hold a dumbbell with a hammer (sideways) grip, and place their forearm on the end of a bench like surface so that their hand is off the end of it. They should slowly flex their wrist, contracting the muscles on the side of their forearm. They should then return to the starting position with control. This exercise should be performed for multiple repetitions and sets.
The starting position for this exercise is support on the parallel bars. The gymnast should maintain a hollow body. Next, they should alternate walking forward with their left and right arm until they reach the end of the rails. At this point, they should begin walking backwards to return to the starting position. During the entirety of this drill the gymnast should not change their body position.
The gymnast should start in front support on the floor. They should simulate a circle by walking around with their legs. They should divide the circle into quarters, stopping to hold during each phase. By the end of the drill, they should have held both side supports, rear support, and front support.
This drill is similar to the previously mentioned drill. However, instead of walking through the circle the gymnast should hop with their legs. Their feet should remain together with their legs as straight as possible for the entire duration of this drill. A modification of this drill is to turn around the longitudinal axis without moving the legs.
When the gymnast is strong enough, they can start performing circles on the mushroom with a bucket. There should be a rope attached to the ceiling, with a bucket attached to the lower end. The center of the mushroom should be placed exactly under the rope. The bucket should hang at the same height as the mushroom. The gymnast should put their feet in the bucket and perform circles in their desired direction. Circles with the bucket are easier to perform and can help develop an understanding of proper body position for the entire skill. Circles in the bucket can also help the gymnast learn to push down on the mushroom from their hands. Increasing the number of circles performed at once can help improve the gymnast’s endurance.
This drill simulates the pushing action on the mushroom. From a standing position the gymnast should hold a dumbbell and raise their arm 45 degrees above vertical. Their arms should remain straight for the entire duration of this drill. Next, they should extend their arms out to the sides, performing a half circle around their body, finishing in the back. This drill should be done for several repetitions on each arm.
This drill is similar to the previous one, but instead of using dumbbells the gymnast should use an elastic band. The gymnast stand far enough away so that they feel pressure from the elastic. The athlete should raise their straight arm 45 degrees above vertical. Next, they should execute a half circle around the body and finish with their arm behind them. This should be done for several repetitions, switching arms each set.
The gymnast should put their hands on the mushroom with their fingertips forward. Their hands should be on a horizontal line spanning the width of the mushroom. The gymnast should step to the side in the opposite direction from which they jump for their circle. They should jump to the first quarter and finish the drill in side support on the mushroom. They should not let their feet touch the ground.
This drill is similar to the previous one but instead of jumping to side support, the gymnast should jump to the half circle position. It’s very important for the gymnast to keep their body straight during this drill and lead from their hips. They should finish in rear support without their feet touching the ground.
In this drill the gymnast should perform an entire circle and finish in the front support position. The gymnast should keep their feet from touching the ground.
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.