This drill is designed to teach the gymnast to push their hips upwards to help generate rotation momentum. The drill helps gymnast to improve back ward somersaults and correct body position when initiating the rotation.
Objective
Learn to push hip upward to help generate rotation momentum.
Stand tall with your arms straight above your head in front of the block (about 20-30cm away from the block). Start bending your legs and lower your arms out to the sides while bending slightly forward. As you compress bring your arms from the outside to in front of you. Push hard down at the floor with both feet and extend your legs as you raise your arms and jump upward and backward. Keep your body in a slight hollow position as jump. Land on the block on the lower part of your back (do not land on your butt). The landing should be in a tight hollow position. Now push your hips towards the ceiling and go into the candlestick position with arms above your head.
Stage 1 – Setup
Start in the stand tall position with arms straight above your head.
Look straight ahead.
Stand about 20-30cm in front of the block.
Stage 2 – Compression
Lower your arms out to the sides.
Bend your knees.
Bend slightly forward with your upper body.
Stage 3 – Ready to Jump
Bring your arms in front of you.
Stage 4 – Jump Up
Push hard down at the floor with both feet.
Quickly bring your arms straight above your head.
Quickly extend your legs.
Jump and keep your body in a slight hollow position.
Stage 5 – Hollow Position
Land on the block with your lower back (not your butt).
Keep a tight hollow position.
Stage 6 – Press Hips Upwards
Press your hips upwards towards the ceiling.
Note: Make sure the gymnast does not pike, we want the gymnast to keep a slight hollow position as they press their hips upwards.
Stage 7 – Finishing
Go into the candle stick position with arms above your head.
Common Mistakes
Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.
Always correct mistakes
Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
Correct only one thing (sometimes two if they are related)
Mistake 1 – Candlestick Piking
We want the gymnast to push their hips to help generate rotation momentum, which is the whole point of this drill. If the gymnast starts to pike then they are just doing simple weight transfer to rotate.
The gymnast should try and keep a tight hollow position as they push their hips towards the ceiling, they must not pike at any point.
Mistake 2 – Landing on Butt
Almost all new gymnasts make this simple mistake, landing on their butt.
We want the gymnast to land on the lower part of their back. If the gymnast lands on the lower part of their back then they are already in the process of using their hips to rotate which is what we are working on.
Warning
Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!
