Gym Drill Pro - Gymnastics Skill Drills for Professionals

Gym Drill Pro

Gymnastics Drills for Better Skills

Compulsory Program

Level 5


Floor

1. Run, punch dive roll.
2. Kick leg up and cartwheel with ¼ turn to stand, tuck or pike back extension roll through handstand.
3. Lower to arched prone support with head up and toes pointed, lift to straddle stand with head up and arms extended.
4. Jump to straddle press to handstand with momentary hold, lower with straight legs to stand.
SB#1: Replace #4 with straddled press to handstand with momentary hold, lower with straight legs to stand
5. Run, hurdle, forward handspring.
6. Step forward and kick to handstand with momentary hold.
SB#2: Replace #6 with step forward and kick to handstand with full pirouette.
7. Straight arm forward roll, straight legged sissone, step forward to ½ turn rearward.
8. Run, hurdle, round-off, back handspring, rebound to stand.
SB#3: Replace #8 with run, hurdle, round-off, back handspring, back handspring, rebound to stand.


Pommel Horse Mushroom

1. Double leg circle.
2. Double leg circle
SB#1: Additional two double leg circles.
SB#2: ½ spindle within two double leg circles.
SB#3: Two flaired double leg circles.
3. Double leg circle
4. ½ double leg circle with ¼ turn to flank dismount.


Still Rings

1. From extended arm hang (false grip allowed), muscle up to support with spotter assistance and with as straight body as possible.
SB#1: Replace #1 with from extended arm hang with false grip, muscle up to support WITHOUT spotter assistance and with as straight body as possible.
2. Straight body, straight arm support hold for 2 seconds.
SB#2: Following #2, add lift legs to “L” hold for 2 seconds, lower legs to straight body straight arm support.
3. Roll backward to piked body inverted hang.
SB#3: Following #3, add extend body horizontally to hanging scale rearways (back lever) hold for 2 seconds.
4. German hang with momentary hold.
5. Pull out to piked inverted hang and cast forward to swing backward.
6. Swing forward, swing backward.
7. Swing forward, swing backward.
8. Swing forward to salto backward tucked dismount.


Vault 20" mats

1. Run: From a maximum distance of 60'.
2. Hurdle: Lift knees upward while body's center of gravity remains level and feet extend forward to contact the springboard in front of the body.
3. Salto forward.
4. Landing.


Parallel Bars

1. From stand or short run, jump to long hang swing forward.
2. Long hang swing backward, long hang swing forward.
3. Long hang swing backward, up-rise to upper arm hang.
4. Upper arm swing forward, upper arm swing backward.
5. Upper arm swing forward to straddled front up-rise to support and immediately lift legs off bars.
SB#1: Replace #5 with upper arm swing forward to forward up-rise to support.
6. Swing backward.
7. Swing forward to “L” hold for 2 seconds.
SB#2: Replace #7 with swing forward to “V” or Manna hold for 2 seconds.
8. Extend forward and swing backward.
9. Swing forward, swing backward.
10. Swing forward, swing backward to momentary handstand and push off either side to stand.
SB#3: Replace #10 with swing forward, swing backward to handstand hold for 2 seconds and push off either side to stand.


High Bar

1. From a hang position in over-grip, pullover to support.
2. Cast to back hip circle to undershoot forward.
SB #1: Replace #2 with cast to free hip circle to undershoot forward.
3. Swing backward, tap swing forward with ½ turn to mixed grip.
4. Tap swing forward, swing backward and change hand to double overgrip.
5. Swing forward and kip to support. Momentary stop in support is allowed.
6. Cast to undershoot forward.
SB#2: Following #6, add swing backward, tap swing forward to swinging pullover (¾ giant swing backwards to undershoot forward.
7. Swing backward, tap swing forward.
8. Swing backward, tap swing forward.
9. Swing backward to up-rise and release hands dismounting to stand.
SB #3: Replace #9 with swing backward, tap swing forward to salto backward (flyaway) tucked, piked, or stretched dismount.


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.