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Gymnastics: Rocking Dish Shape

Great drills and practices thank you. Have used to great success for...
Steve, Clayesmore Prep School

DESCRIPTION

  • From long sit rock back on to shoulders pushing legs and hips high.
  • Rock back into long sit.

    • COACHING POINTS

  • Arms above head to create strong platform.
  • Legs and ankles fully extended.
  • Hips pushed high.

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    OFTEN USED WITH...
    V sit. | Key 3 Body conditioning

    V sit.

  • From a long sit position, lean backwards to put weight on hands (hands behind hips turning fingers to point away) and lift legs straight and high.
  • Take hands away to balance on the bottom holding arms horizontal for balance.
  • Hold for 3 seconds.

    • Key 3 Body conditioning
    Modified V sit. | Key 2 Body Conditioning

    Modified V sit.

  • From a long sit position, lean backwards to put more weight on hands and lift straight legs as high as possible.
  • Hold for 3 seconds and return to long sit.

    • Key 2 Body Conditioning
    Long Sit to Tuck Rock | Key 2 Body Conditioning

    Long Sit to Tuck Rock

  • From the long sit position lift the knees to the chest and grasp with hands.
  • Rock back on to shoulders keeping the hands grasping the knees.
  • Rock back into long sit.

    • Key 2 Body Conditioning
    Forward Lunge | Key 2 Body Conditioning

    Forward Lunge

  • Start in a tall shape and step forward so that the lead knee is at 90.
  • Return to tall shape and repeat with the other leg.

    • Key 2 Body Conditioning
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