Gym Drill Pro

Gym Drill Pro

Gymnastics Drills for Better Skills

Kip and Swing Elements


Swings

Swings

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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Back Uprise

Back Uprise

The gymnast should perform a high amplitude backswing. At the bottom the gymnast should kick strong with their heels, pressing down from their shoulders. Their head should stay in a neutral position. When their legs are over horizontal, the gymnast should move their arms sideways with downward pressure on the rings, performing a back circle. After completing the circle, the gymnast should keep their arms by their sides and hold front support on the top of the rings.

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Inlocates

Inlocates

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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Honma

Honma

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.

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Yamawaki

Yamawaki

Yamawaki on Still Rings is double front tucked flip with holding the rings. The skill begins from backswing with a very strong kick with heels. First front flip passes through support. The second flip finishes in suspension. During the execution the rings cords are loose.

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Strength Elements and Hold Elements










Shoulder Stand

Shoulder Stand

The shoulderstand is very similar to a press handstand. The main difference is that the end of the skill, the body is positioned in vertical with arms bent. To perform this skill, the gymnast should start in support or L-sit and raise their buttocks slowly. They should compress their body into a piked position. When the upper body reaches vertical, the gymnast should lift their legs to the vertical position as well. At the same time, the gymnast should slowly bend their arms until they reach the shoulder stand position. Their head should be slightly open and the gymnast should watch the floor. The gymnast should not touch the cables with any part of their body or upper arms. They should hold this skill in a straight, slightly hollow position.

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Iron Cross

Iron Cross

Iron cross is element group #2 - Strength Elements and Hold Elements. Skill starts from support, arms open sideways till horizontal. Holds 2 seconds.

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Swing to Strength hold elements



Back Uprise Cross

Back Uprise Cross

Back Uprise Cross o Still Rings is element group #3 - Swing to Strength Hold Elements. The skill is composed of another two elements - back uprise and iron cross. It is imperative to perform back uprise with tight elbows. For better and fluent transition improve the connection with assistance of a coach.

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Dismounts





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.