A lot of gymnastics coaches do not assign ample activity particular conditioning or recognize the mechanics of the solid on bars. When the gymnast tries to solid just before her shoulders are in the correct situation, her body goes out rather than up. She also has much less momentum if she makes an attempt to cast after her legs attain the front assistance situation with her feet driving her. The gymnast’s legs do not have as efficient a cast as she does when she leans ahead to see her knees just before she casts.
A gymnast need to see her knees just before she tries to cast. Her physique should go from the pike placement to practically straight (hollow) situation rather than from straight to arched for a correct cast handstand. In other words and phrases, a gymnast should get her shoulders over the bar before she attempts to kick her legs for the forged. She need to compress well and lean forward enough to area her shoulders in a planche position. A lot of gymnasts do not comprehend the idea of keeping their feet in entrance of the bar (or looking at their toes) out of the kip prior to the solid. This is largely a timing problem, but also a deficiency of knowing of the momentum and physique styles. With the solid handstand, if the timing is right it will be significantly less complicated to sort the proper styles.
An arch in the again is not the suitable human body situation for a solid to handstand. Several gymnasts arch simply because they are trying to solid from an already straight condition relatively than from the compressed form. Coaches ought to not let their gymnasts to cast with an arch because that can easily turn into a poor habit which is very hard to right.
So numerous gymnasts also wrestle with this talent due to the fact they deficiency the upper human body energy required to elevate their entire body. The cast handstand is a simulation of the front lateral elevate workout that many exercising fanatics complete with only with a portion of their bodyweight. As a physical fitness trainer, I have noticed numerous woman clientele battle with much less than five%-ten% of their body excess weight during this exercise. Even the far more sophisticated physical fitness lovers and bodybuilders only use a fraction of their human body fat with this workout. A gymnast need to be in a position to open up the shoulder angle entirely with a small momentum and enough power to carry most of her bodyweight.
Probably, understanding this, the gymnastics coach can assist their younger gymnast progress towards their aim, the forged handstand, by making it possible for modest raises in strength when utilizing dumbbells or a firming bar for conditioning. A fantastic phase would be to use very gentle weights, these kinds of as wood dowels to educate the mechanics of the forged. As soon as the mechanics are mastered, the young gymnast can graduate to a one.five – two pound dumbbell in each and every hand. Just take safeguards! Many kids, although they have not too long ago turn into accustomed to practically tossing their entire body bodyweight all around for the duration of gymnastics coaching, have no encounter using weights for energy education.
Listed here is one very valuable gymnastics drill that simulates the cast handstand.
The Straight Arm Solid / Raise Drill: Have your gymnast sit on the ground with their knees bent and back again in opposition to padded wall. Up coming, have them maintain two really light-weight dumbbells with their palms dealing with the ground and the weights resting on the floor until finally they are prepared to start the exercise. Instruct your gymnast to elevate their arms forward and upward towards the ceiling, simulating the forged to handstand. (front lateral elevate) After at the prime of the elevate, permit your gymnast to reduced their armsthe weights by bringing their hands forward then to a low front place. Go Ninja Program Be confident you instruct your gymnast to hold their elbows almost straight, but not locked on this drill. Once your gymnast has done an assigned amount of repetitions, have them complete a tight hollow cast on bars. Don’t forget, it will get time just before your gymnast will develop the strength to literally carry their entire body fat using this extremely little muscle mass team.
Listed here is yet another quite helpful gymnastics drill is making use of physical fitness bands or surgical tubing as the resistance.
Band Cast: Wrap a therapy band or surgical tubing about the base of quite sturdy equipment, this kind of as beam, vault, or bar foundation. Have your gymnast lie on their back and grasp the band or surgical tubing. Their feet ought to be nearer to the foundation than their head and instruct your gymnast to bend their knees. After your gymnast is in area, instruct them to keep the band extremely limited as they pull the band from their thighs towards the ceiling and then up towards their head although retaining their arms straight and shut to their physique. At this position your gymnast’s arms should be touching the ground and their arms should be close to their ears. When they have concluded the prime part of the physical exercise, permit them to return to the staring position. Instruct your gymnast to return the band slowly going toward the ceiling and then down towards their thighs. This need to also closely simulate the solid to handstand.
Soon after carrying out these drills usually, your gymnast need to turn into more accustomed to the experience of lifting their arms forward and then up towards their head for the solid handstand.
Subsequent, location your gymnast for some solid handstand drills on bars. Have your gymnast start in a entrance assistance on the bar. After they are in place, instruct them to cast. First, have them bend at their hips and lean forward. Instruct your gymnast to search for her knees. When she can see her knees, instruct your gymnast to kick her legs up toward the wall guiding her. Instruct her to drive her hips off the bar and then thrust down on bar with her arms and upper physique. Don’t forget, your gymnast should stay tight and hollow throughout the skill. Be positive your gymnast leans effectively above the bar and be ready for her to collapse if she lacks the energy necessary. Hold the front of her shoulder to stop her arms from bending in addition to spotting her legs. Most gymnasts have a inclination to cast again and not up since they fall short to lean ahead sufficient. When your gymnast’s hips are off the bar, you can capture her shins and keep them in the limited and hollow situation. Make any corrections needed at this stage. Once you and your gymnast are comfy with this position, instruct and help your gymnast to rock ahead (planche) and back again to gain strength in her abdominal and upper human body muscles. After your gymnast is comfortable remaining tight and hollow although you rock them ahead and again, lift your gymnast up to the handstand. (Just take precautions! Make sure your gymnast can continue being limited and you are robust ample to place.) You might need to have to incorporate every single action in excess of the program of a number of months or months, based upon the gymnast’s specific toughness. Following the proper handstand placement has been attained, return your gymnast back to the bar in a entrance assist situation. Sooner or later, your gymnast ought to be ready to carry out numerous repetitions every turn.
Remember, excellent form is just as vital during casts as with all other gymnastic expertise. The solid handstand normally takes a wonderful offer of time and hard work to accomplish, but it can make the distinction among the condition champion and absolutely everyone else. There are a lot more gymnastics drills and conditioning exercises for the forged handstand in the ebook, “Gymnastics Drills and Conditioning Workouts.”