Gym Drill Pro - Gymnastics Skill Drills for Professionals

Gym Drill Pro

Gymnastics Drills for Better Skills

Compulsory Program

Still Rings


Lever 4

1. From straight arm hang, pull up to flexed arm hang (head between rings) with momentary hold.
2. Lower to straight arm hang, lift knees to hanging tuck position hold for 2 seconds.
SB#1: Replace #2 with lower to straight arm hang, lift legs to hanging “L” hold for 2 seconds.
3. Shoot legs out, swing backward, swing forward.
4. Swing backward, swing forward.
5. Swing backward, swing forward to straight body inverted hang.
6. Lower legs to piked body inverted hang with momentary hold.
SB#2: Following #6, add extend body to hanging scale rearways (back lever) with momentary hold.
7. Lower to German hang (skin-the-cat) hold for 2 seconds.
8. Release hands and drop to stand.


Lever 5

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.


Lever 6

1. From hang, pull to piked body inverted hang, extend body horizontally to hanging scale.
rearways (back lever) with momentary hold.
SB#1: Replace #1 with from hang, pull to piked body inverted hang, extend body horizontally to hanging scale rearways (back lever) with 2 second hold.
2. Lower slowly to German hang, pull out to piked body inverted hang, extend to straight body inverted hang.
3. Compress to a tight pike and dislocate backwards.
4. Swing forward, swing backward.
5. Swing forward, swing backward to up-rise backward to support.
6. Lift legs to “L” hold for 2 seconds.

7. Pike press to shoulder stand hold for 2 seconds.
SB#2: Replace #7 with bent or straight arm, bent body press to handstand with momentary hold and rings turned out, lower to shoulder stand hold 2 seconds.
8. Bail forward, swing backward.
9. Swing forward, swing backward.
SB#3: Following #9, add inlocate stretched, swing backward. (Note: An inlocate that shows no rise will receive a single large deduction).
10. Swing forward to salto backward stretched dismount.


Lever 7

1. Straight body pull to inverted hang.
2. Cast, swing backward to up-rise backward to "L" support hold 2 seconds.
SB#1: Following #2, add press to tucked Planche, hold 2 seconds, lower to “L” support hold 2 seconds.
3. Pike press to shoulder stand hold 2 seconds and bail forward.
SB#2: Replace #3 with bent or straight arm, bent body press to handstand with rings turned out and momentary hold, lower to shoulder stand hold 2 seconds and bail forward.
SB#3: Following #3, add swing backward to shoulder stand (baby giant) with momentary hold and bail forward.
4. Inlocate stretched.
5. Up-rise backward to support.
6. Roll backward to piked body inverted hang.
7. Dislocate backwards.
8. One or two dislocates backward stretched.
9. Swing forward to salto backward stretched dismount.
SB#4: Replace #9 with swing forward to double salto backward tucked 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.