The gymnast should follow the same rules required for a regular circle. The body should show full body extension throughout the circle. The flared circle begins at the front support with the legs beginning to separate immediately as the circle begins. There should be a minimum of a 135° straddle of the legs during the flared circle. In the front support and rear support, the legs are separated sideways in a horizontal plane. The leading leg raises through the ¼ position, then both legs switch their positions in the rear support. The leading leg in rear support moves to the side with a counter turn of the hips, allowing the lowered leg to provide the "heel kick" though the ¾ position. Then again both legs switch their positions and the circle finishes in front support with the legs wide open in horizontal.
The circle on the pommels serves most of all as a starting point for skills and moves on and through one pommel. Despite the differences between pommel circles and loops on the leather, pommel circles actually meet the same criteria of execution, continuity, position of the body, placement of the hands, pushing at ¼ and ¾ parts, the position of the shoulders, and velocity of the circle (see also mushroom circles and loops). There are some differences of course. On the pommels, the gymnast has to grip much harder compared to loops. The pommels also can be adjusted to a width most comfortable to the gymnast.
A split is a demonstration of exceptional hamstring and anterior hip flexibility. The goal of a split is to lower the body so that the legs are at a 180-degree angle, parallel to the floor. Splits can be used as a stretching exercise or warm-up for the leg muscles. This body position is very important for a number of skills in gymnastics, and can make progressions much easier (flares, endos, jumps, etc.). It also helps to prevent injury by improving the range of motion for certain muscle groups. Splits should be practiced frequently, ideally every day for 5-10 minutes. There are several variations of a split: right leg, left leg, and middle. It’s necessary to practice each of these positions until the gymnast can reach the floor. Once this goal has been achieved, the gymnast can gradually begin to practice an oversplit by placing their legs on an elevated surface like an 8 inch or panel mat.
The gymnast should set the width of the bars and in upper arm support, they should begin flared circles. This drill might be performed with the barrel on the bottom, in order to encourage the athlete to raise their legs higher.
For this drill, the gymnast should jump into a flare from standing. They should attempt to open their legs through the first quarter as wide as they can. They should finish the drill in the front of the mushroom with their legs open. This drill emphasizes on raising the top leg and correctly pushing the mushroom with one hand.
When the previous drill has improved enough, the next step is a ½ circle, then a ¾ circle, one circle and eventually multiple circles. When the gymnast works on a partial circle drill, they should remain on the mushroom at the end, without touching the ground with their feet. Doing this helps to improve their ability to feel the support and transfer their center of gravity from one hand to another.
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.