Honma starts with a strong back swing through a tight arch while driving heels very hard up to inverted body with shoulders over the level of the rings. Follows front pike flip, hands are pushing down rings. The ending position is support. Basic skills for Homna are swings, inlocate and kip to support.
At the highest point in the back swing, the shoulders should be extended with the rings going slightly sideways. The body should be in an arched position. From the top of the swing, continuous shoulder extension toward the bottom of the swing must be maintained. This helps the gymnast maintain the arched body position until the bottom of the swing. At the bottom, the gymnast should kick the legs forward and upward to make their entire body turn over as fast as possible. The gymnast should attempt to kick from their upper chest at the bottom. Shoulder should remain extended and stay down until the entire body turns over completely. The rings should be pushed backward when the gymnast’s feet are pointed towards the ceiling. The rings should turn parallel (wrists facing one another). The rings should not go sideways during this portion of the swing. The final position is a higher point of the front swing, where the body should be in a slight hollow position with arms tight and parallel. The head should be neutral with the gymnast maintaining backward pressure on the rings. From the highest point of the front swing starts the backswing. The body should swing down in a hollow position without losing pressure on the rings. At the bottom, the gymnast should initiate a strong kick off their heels. During the turnover phase, the head should stay down to facilitate a stronger heel lift. Shoulders should remain low. When their heels have risen and their toes are directed upward toward the ceiling, the rings can be slightly open, the head will be slightly elevated as well. The final position of the backswing is arched. VERY IMPORTANT: In the backswing, do not pull down on the rings. The leading motion of the move is the kick back with the heels.
At the highest point in the back swing, the shoulders are well extended and the rings are going slightly sideways. The body is in an arch position. From the top of the swing, continuous shoulder extension toward the bottom of the swing must be maintained. This helps to maintain the arched body until the bottom of the swing. At the bottom, kick the legs through forward and upward to make the entire body turn over as fast as possible. Gymnasts should attempt to kick from the upper chest at the bottom. Shoulders remain extended and stay down until the entire body completely turns over. The rings are pushing backward when feet point toward ceiling. Rings are turning parallel – wrists face each other. Rings are not going sideways. Final position is higher point of the front swing, body is in slight hollow, tight and parallel arms, head is neutral. Keep pressing rings backward. From the highest point of the front swing starts back swing. the body swings down in hollow position without losing pressure on the rings. At the bottom initiate strong kick of the heels. During the turn over phase, the head should stay down to facilitate the heel lift. Shoulders remain low. When the heels have risen upward and the toes are directed upward toward the ceiling, rings can be slightly open, and the head is going to be slightly elevated too. Final position of the back swing is arch. VERY IMPORTANT: In back swing do not pull down rings. Leading role of the move is kick back the heels.
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.