Peter Wraae Marino

Peter Wraae Marino

Headstand Kip to Handstand

 Featured, Handstands, Level 3, Shapes  No Responses »
Jul 212012
 

Headstand Kip to Handstand

 
  

 

This is a coordination and timing drill between two skills; the headstand and handstand. The idea with this drill is to learn to use the correct timing of your kip and push off with your hands to help you get into the handstand position.

Objective

  • Learn to use the kip motion to help you.
  • Learn to push off the floor and kip at the correct time.
  • Learn to coordinate your push off and kip.

Prerequisites

Equipment

  • None.

Execution

Start by standing on your head (see the headstand article). Lower your legs to horizontal and with a quick motion lift them towards the ceiling. The quick lifting motion is referred to as the “kip”. Just before your legs reach vertical push off the floor with both hands as hard as you can and go into the handstand position.

Stage 1 – Setup (headstand)

 

Stage 2 – Compressing

 

  • Lower your legs, so you are in an L shape compressed body position. 

Stage 3 – Kip

 

  • Lift your legs quickly towards the ceiling (“The Kip”).
  • Push hard down at the floor with both hands and extend your arms, as your legs start to reach vertical.
Note: Timing is critical here; If you start to extend your arms early in the kip then you are not utilizing the kip to your advantage, and the same is true if you extent too late. It should feel easy and natural when extending your arms as you kip.

Stage 4 – Finishing (handstand)

 

  • Stand on your hands.
  • Hold for 2-3 seconds to make sure we have a stable and balanced handstand. 

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 – Push Off Timing

 

Timing is everything! If you extend your arms too early in relation to the kip then you are actually lifting your whole body weight, the same is true if you extend too late.

Have a coach help you by telling you when to extend your arms. The extension should be done right before your legs reach vertical.

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!

Sit-ups (piked)

 Conditioning, Level 3, Warm-ups  No Responses »
Jul 202012
 

Sit-ups (piked)

 
  

 

Sit-ups mainly target your abdominal muscles. This type of sit-up requires that you work with both your abdominal and hip flexors muscles.

Objective

  • Tighter and stronger abdominal and hip flexor muscles.
  • Learn to keep legs straight while executing the drill.

Prerequisites

Equipment

  • None.

Execution

Start by lying on your lower back in a slight hollow position. Lift your legs and body at the same time and as high as possible. At some point you can not get any higher, at this point try and touch your toes and then lower both your legs and body until you are back in the slight hollow position. Repeat as needed.

Stage 1 – Setup

 

  • Lie on your lower back in a slight hollow position.
  • Arms straight above your head. 

Stage 2 – Pike

 

  • Lift your legs and body into a V shape.

Note: You should be lifting your body and not just your torso!

Note: When you can’t lift any higher then you should try and touch your toes and then lower both your legs and body until you are in the slight hollow position again.

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 – Legs not Moving

 

This is a very common mistakes for gymnasts that have poor coordination and weak abdominal muscles. Always lift and lower your legs at the same time when executing this drill.

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!

Sit-ups (torso lift)

 Conditioning, Level 2, Warm-ups  No Responses »
Jul 202012
 

Sit-ups (torso lift)

 
  

 

Sit-ups mainly target your abdominal muscles. This type of sit-up has a very little motion range, but don’t be fooled, it’s harder than it looks. Many gymnasts that try this kind of sit-up will feel a burning sensation in their abdominal muscles.

The shape of this type of sit-up is a very useful when explaining certain types of gymnastic skill like; front layouts or hollow position. When a coach needs to explain to the gymnast to push forward with their torso in certain skills they can refer to this drill. This drill also requires that the gymnast has a flat lower back when executing the sit-ups. The flat lower back is also used in a wide range of gymnastic skills; handstands, cartwheels and handsprings.

Objective

  • Tighter and stronger abdominal muscles.
  • Understand using your torso.
  • Understand flat lower back position.

Prerequisites

Equipment

None.

Execution

It is very important to have the correct positions in each stage for this drill to be effective!

Start by lying on the floor with bent knees, hands next to your ears and arms wide out to the sides. Your lower back should be completely flat on the ground. If you have problems getting your lower back flat then suck in at your belly and tilt your hips. Again, it is important that you have this position to start with before lifting your torso.

Lift your torso while keeping your head in the neutral position. As you lift your torso tilt it forward and do not bend your neck or head at any point.

You should be lifting and lowering your torso at a slow speed. It should take 1-2 seconds to lift and 1-2 seconds to lower. Repeat as many times as needed.

Stage 1 – Setup

 

  • Lie on your back.
  • Lower back flat on the floor.
  • Hands next to your ears.
  • Arms wide out to the sides.
  • Head in the neutral position.

Note: Do not grab your head or neck, your arms should only be next to your ears!

Stage 2 – Torso Lift

 

  • Lift and tilt your torso.
  • Keep your lower back flag on the floor at all times.
  • Head stay in the neutral position at all times.
  • Repeat as needed.

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 – Lower Back Lifting

 

Do not lift your lower back. You must learn to lift and use your torso for this drill. If you have problems lifting your torso then try and lift your shoulders and bend them forward this should result with your torso lifting and tilting. 

Mistake 2 – Heading Bending

 

Do not bend your head or neck. You need to contract your abdominal muscles and lift your torso while your head and neck are in the neutral position at all times. 

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!

Backward Roll Progression

 Articles  No Responses »
Jun 282012
 

Backward Roll Progression

NOTE: The graph is going to be redesigned, but the basic progression still stands. I’m missing a couple of drills to the graph; “Jump Back”, “Pancake”, “Sandwich”… and an orphan node with “Backward Roll with Wall Block”… all of which will come as soon as I’ve completed them… so hang on!

The following graph shows how to progressively move to more advance rolls as you master certain rolls in the graph.

Some of the rolls have prerequisites that are  indirectly used within the rolls themselves:

You can click on the chart to go directly to the article about the drill you are interested in.

 



Backward Extension Roll to Wall (bent arm)

 Featured, Level 3, Rolls  No Responses »
Jun 242012
 

Backward Extension Roll to Wall (bent arm)

   

 


This drill forces the gymnast to have proper timing when extending. Extending too late the gymnast will not be able to support them selves against the wall. 

Please note that the illustrations show a bricked wall and this is only to illustrate it is a wall. In the real world we would use a cushioned wall or soft foamed blocks.

Objective

  • Learn correct timing to extend to handstand from backwards roll.

Prerequisite

Equipment

  •  Wall

Execution

Stand tall with your arms straight above your head in front of the wall and with your back turned to it. The initial position is very important, must gymnasts start too close to the wall. Bend your knees and lean back (pushing your shoulders a little bit forward as you lean back). Roll from your lower back to shoulders and place your hands quickly on the floor next to your ears. Extend your legs upwards into a candlestick position (extend your legs upwards before you reach vertical). Push hard down on the floor with your hands at the same time as you extend your legs into the candlestick position. Hold the handstand position against the wall.

Stage 1 – Setup

  • Stand tall with your arms straight above your head and your back to the wall (make sure you have good distance away from the wall).
  • Look straight ahead.

Stage 2 – Fall Back

  • Bend forward with your upper body.
  • Keep arms straight above your head.
  • Bend your knees.
  • Fall back.

Stage 3 – Roll

  • Land on your butt (gently and roll).
  • Slightly bring your arms forward.
  • Go into a tighter tuck position. 

Stage 4 – Shoulders

  • Bring your hands next to your ears as you roll onto your shoulders.
  • Keep rolling in a tight tuck position.
  • Palms should face down towards the floor.
  • Bring your chin to your chest.

Stage 5 – Weight Transfer to Arms

  • Push down on the floor. 
  • Arms should now start supporting your body weight.
  • Extend your legs into the candlestick position at the same time as you push down on the floor with your hands.
  • Body should be in a slight hollow position as you extend.

Note: Timing i crucial here! Too early or too late and you will not hit your handstand position. Notice that the gymnast extends theirs legs to the candlestick position before vertical, this is important.

Stage 6 – Finishing

Extend full to a handstand.

Use the wall to support your handstand.

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 – Too Close to the Wall

Be careful not to start too close to the wall or else the gymnast will crash into it. It is better to exaggerate distance then being too close.

Mistake 2 – Arching

Make sure the gymnast does not arch when kicking back and upwards or in the support position. At no point in this exercise should the gymnast be arching.

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!

Headstand Kick Back to Wall Support

 Level 2, Shapes  No Responses »
Jun 232012
 

Headstand Kick Back to Wall Support

This drill is used to help the gymnast work on getting into a handstand when doing a “Backward Extension Roll“. The drill is designed, so the gymnast only works on the extension part of the roll. This allows the gymnast and coach to correct specific problems at this point of the extension roll.’

This drill differs from “Headstand Kick Back to Support (from knees)” by having the gymnast support their body higher up towards the ceiling, because of the height the drill requires more from the gymnast when supporting their own body weight.

Objective

  • Learn the shape of the extension part of a backward extension roll.
  • Learn to kick back while pushing away from the floor.

Prerequisite

Equipment

  • Wall

Execution

Start by standing on your head with your legs in the tuck position. Now kick back with your legs and at the same time push hard down at the floor with both hands. As you kick back make sure your body stays in a slight hollow position.

Stage 1 – Setup

  • Stand on your head (see headstand).
  • Bring your legs in the tuck position.

Stage 2 – Kick Back and Upwards

  • Kick back and upwards with both feet.
  • Push hard down on the floor with both hands as you kick back and upwards.
  • Keep your body in a slight hollow position as you kick back and upwards.

Stage 3 – Finishing (support position)

  • Drop your legs towards the wall, so you are in a support position.
  • Body should be in a tight hollow position.
Note: Toes can be bent here, depends on the distance away from the wall. If they are closer to the wall then the gymnast might not need to bend their toes.

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 – Arching in Support Position

Make sure the gymnast does not arch when kicking back and upwards or in the support position. At no point in this exercise should the gymnast be arching. 

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!

Headstand Kick Back to Support

 Level 2, Shapes  No Responses »
Jun 232012
 

Headstand Kick Back to Support

 

 

This drill is used to help the gymnast work on getting into a handstand when doing a “Backward Extension Roll“. The drill is designed, so the gymnast only works on the extension part of the roll. This allows the gymnast and coach to correct specific problems at this point of the extension roll.’

This drill differs from “Headstand Kick Back to Support (from knees)” by having the gymnast support their weight on their arms and not their knees.

Objective

  • Learn the shape of the extension part of a backward extension roll.
  • Learn to kick back while pushing away from the floor.

Prerequisite

Equipment

  • None

Execution

Start by standing on your head with your legs in the tuck position. Now kick back with your legs and at the same time push hard down at the floor with both hands. As you kick back make sure your body stays in a slight hollow position.

Stage 1 – Setup

  • Stand on your head (see headstand).
  • Bring your legs in the tuck position.

Stage 2 – Kick Back

  • Kick back with both feet.
  • Push hard down on the floor with both hands as you kick back.
  • Keep your body in a slight hollow position as you kick back.

Stage 3 – Finishing (support position)

  • Drop your legs to the floor, so you are in the support position.
  • Body should be in a tight hollow position. 

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 – Arching in Support Position

Make sure the gymnast does not arch when kicking back or in the support position. At no point in this exercise should the gymnast be arching. 

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!

Headstand Kick Back to Support (from knees)

 Level 2, Shapes  No Responses »
Jun 232012
 

Headstand Kick Back to Support (from knees)

 

 

This drill is used to help the gymnast work on getting into a handstand when doing a “Backward Extension Roll“. The drill is designed, so the gymnast only works on the extension part of the roll. This allows the gymnast and coach to correct specific problems at this point of the extension roll.

Objective

  • Learn the shape of the extension part of a backward extension roll.
  • Learn to kick back while pushing away from the floor.

Prerequisite

Equipment

  • None

Execution

Start by standing on your head and lower your knees so they are supported on your arms. Now kick back with your legs and at the same time push hard down at the floor with both hands. As you kick back make sure your body stays in a slight hollow position.

Stage 1 – Setup

  • Stand on your head (see headstand).
  • Bring your knees to your elbows and hold.

Stage 2 – Kick Back

  • Kick back with both feet (bring them together at the same time).
  • Push hard down on the floor with both hands as you kick back.
  • Keep your body in a slight hollow position as you kick back.

Stage 3 – Finishing (support position)

  • Drop your legs to the floor, so you are in the support position.
  • Body should be in a tight hollow position. 

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 – Arching in Support Position

Make sure the gymnast does not arch when kicking back or in the support position. At no point in this exercise should the gymnast be arching. 

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!

Jump Back to Hollow Position then Roll

 Level 2, Rolls  No Responses »
Jun 222012
 

Jump Back to Hollow Position then Roll

   

This drill is designed to help teach the gymnast the basics of a backward somersault. The gymnast learns to jump up and use their hips to help generate rotation.

Objective

  • Learn to use hips to help generate rotation.
  • Learn the basic idea behind a backwards somersault. 

Prerequisite

Equipment

  • Block

Execution

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 towards the candlestick position and start bringing your hands next to your ears. At this point you want to start to go into a tuck position and execute a backwards roll until you are standing behind the block with your arms straight 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.
  • Bring your hands next to your ears (ready to be used)

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 – Tuck

  • Bring your legs into a tuck position.
  • Place your palms flat down on the block next to your ears.

Stage 8 – Roll and Press Down

  • Continue your roll and press hard down with both hands.

Note: The gymnast should not roll on their head or neck.

Stage 9 – Finishing

  • Stand tall with your arms straight above your head.
  • Look straight ahead.

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 – 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!

Jump Back to Hollow Position then Candlestick

 Level 1, Shapes  No Responses »
Jun 222012
 

Jump Back to Hollow Position then Candlestick

   

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.
  • Learn body position to initiate rotation. 

Prerequisite

Equipment

  • Block 

Execution

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!
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