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Gymnastics: Back Lunge to Pike

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

DESCRIPTION

  • Starting in a crouch take the weight on arms and thrust legs backwards into front support position.
  • Bounce back into pike shape with feet landing near to hands.
  • (Through Vault Practice)

    • COACHING POINTS

  • Ensure body is fully extended.
  • Keep hips high during forward bounce.
  • Keep legs fully extended on landing in pike shape

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    Back Lunge to Straddle | Key 3 Body conditioning

    Back Lunge to Straddle:

  • Starting in a crouch take the weight on arms and thrust legs backwards into front support position.
  • Bounce back into straddle shape with feet landing outside of hands.
  • (Straddle Vault Practice)

    • Key 3 Body conditioning
    Back Lunge - Tuck | Key 3 Through Vault

    Back Lunge - Tuck:

  • Starting in a crouch take the weight on arms and thrust legs backwards into front support position.
  • Bounce back in tuck shape with feet landing near to hands.
  • (Through Vault Practice)

    • Key 3 Through Vault
    Lateral Balance | Key 3 Body conditioning

    Lateral Balance:

  • Start in back support position and rotate 90 sideways taking the weight on one arm.
  • Keep the free arm straight.
  • Hold the balance in a side support position and raise the upper leg to form a ‘star’ shape.
  • Return to back support position.

    • Key 3 Body conditioning
    Front Rock | Key 3 Body conditioning

    Front Rock:

  • From a front prone position raise chest and arms off the floor.
  • Rock down taking the body weight on the chest and raising the legs off the mat.
  • Continue in a rocking motion.

    • Key 3 Body conditioning
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