The gymnast should run towards the table and gradually increase their speed. Their last step before reaching the springboard should be long and low. They should jump on the springboard with tight knees and their legs together. Their hands should reach the table as fast as possible. Their first arm should be bent, with this hand rotated one quarter to the side. The second hand should be placed further away, depending on the gymnast’s speed. This wide armed method is essential for creating a better block and higher take-off. The body should reach a half turn position in the handstand, with an energetic block and whip. After the round-off, a back salto should follow before the gymnast’s landing. The knees should be bent in order to absorb the force from landing.
The gymnast should do a short run, hurdle and step forward through a lunge. Next should follow a strong kick off their front leg with their hands reaching the floor. The gymnast should turn their first hand 90 degrees, with their second hand adding an additional 45 degrees (fingertips facing the first hand). The gymnast should quickly close their legs together in the handstand. As their feet pass overhead (through vertical), they should push off their hands, turn 90 degrees, and close their legs together quickly just before their first foot contacts the floor. The gymnast should push the floor with their hands, take off, snap their body, and land in a hollow position. They should finish the skill with their hands up, and body slightly over-rotated (feet in front of shoulders). The difference between a regular round-off and a round-off drill for Tsuk is a wider placement of the hands in the handstand.
The gymnast should do a short run and regular cartwheel with a strong push off their hands in the handstand position. The body should take-off with a high release off the ground. The gymnast should land sideways with their legs open.
This drill is the same as the cartwheel hop, but performed on a springboard. The scope of this drill is to increase the gymnast’s speed, and widen the placement of the hands. This will help create a stronger push and result in a higher take-off.
Replace the spring board with a cheese mat. Increase the speed of the run, and improve the push in the handstand for higher take-offs.
This drill helps to improve the gymnast’s handstand-whip. Place 8 inch mats at the end of the cheese mat for the gymnast to land on. The gymnast should perform a wide armed round-off; taking off and landing on their back in a hollow position. Gradually increase the height of the landing area with additional 8 inch mats.
Put a cheese mat on the floor at the edge of the pit. The gymnast should start running about 12-16 feet away. The gymnast should place their hands far from each other on the cheese mat and perform a round-off. Their hands should be wide, and they should execute a strong block and snap-down. After the round-off the gymnast should perform a back tucked somersault and land in the pit.
The scope of the previous drills were to improve the gymnast’s hand placement, block, and snap-down. When the gymnast is already familiar with the drills and has improved the moves enough on the floor, springboard, and cheese mat, the next step is to do drills on the table. The first skill is a simple round-off. Perform the drill with a regular vault run.
Put the resi mat behind the table and gradually increase the height using 8 inch mats. Continue to improve the placement of the hands on the table, with proper block and snap-down.
The next step is to remove the resi mat and perform the Tsuk tucked in the pit.
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.