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Gymnastics: Front Rock to Long Sit

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DESCRIPTION

  • Starting in a front prone position with lands by the waist, straighten arms and rockon to chest.
  • As the body weight is transfered to the legs push on the arms, tuck and bring legs through the arms to long sit position.

    • COACHING POINTS

  • Avoid over rocking but a strong arm push, taking the body weight on the fingers, is required.
  • Tuck the knees to the chest when passing through the arms.
  • Shoot legs forward to gain full extention.

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    Front Rock to Stand | Key 3 Body conditioning

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  • Start in a front prone position with hands on the mat by the waist line.
  • Extend arms raising chest and rock forward taking the body weight on the chest.
  • Push hard with the arms, tuck and land on feet.

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    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.

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    Extended shoulder balance to inverted pike position.

  • From dish shape rise to shoulder balance with arms above the head.
  • Extend with body as straight as possible.
  • Keeping legs straight lower them slowly until toes and hands touch.
  • Hold position for count of three.

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    Dish Shape through shoulder stand to inverted straddle

  • From the Dish Shape roll backwards keeping the legs straight.
  • Extend the legs vertically, keeping them together, passing through the shoulder stand position.
  • Bring the legs apart but keep them straight with ankles extended so that an inverted straddle position is attained.

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