Gym Drill Pro - Gymnastics Skill Drills for Professionals

Still Rings


Inlocate Drill Still Rings


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.

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Inlocate Drill Still Rings

Stretching with Stick or Elastic

Have the gymnast grab a stick or pole behind their body in under grip. They should lift the stick over their head with tight arms, pushing their hands above their head and finishing in L Grip (also known as eagle grip or elgrip). This drill can also be done with a rope or elastic band.

Inlocate Drill Still Rings

Lift Dumbbells Sideways

The gymnast should start by standing with their feet together, holding dumbbells in each hand. Their arms should remain straight for the entire duration of this exercise. The gymnast should raise the dumbbells upward over their head. Gradually increase the weight and number of repetitions/sets.

Inlocate Drill Still Rings

With Elastic, Tight Arms in Horizontal, Back and Forth Motion

Wrap an elastic bungee around a pole to begin this exercise. The gymnast should start this drill by kneeling on one knee, back to the wall. They should then hold a piece of elastic with open arms out to their side. They should press the bungee forward while keeping arms tight. The final position is arms forward, parallel to each other. Return back to starting position. Gradually increase the pressure of the elastic by using multiple bands or starting further away. Increase the number of repetitions as the gymnast improves.

Inlocate Drill Still Rings

Inlocate with Assistance

A coach can spot an inlocate by placing one hand on the gymnast’s chest, and the other one on their legs. The coach should push upwards on the gymnast to help them gain enough height to perform the inlocate. Gradually, the amount of spotting should decrease as the gymnast improves their pressure on the rings, and their heel drive.

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.