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Gymnastics: Front Rock to Stand

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Steve, Clayesmore Prep School

DESCRIPTION

  • 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.

    • COACHING POINTS

  • Avoid rocking too high on to the chest and putting presure on the neck.
  • A strong down push from the shoulders is required with good timing.
  • When learning the skill firstly land on the knees and progress to the feet.

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    OFTEN USED WITH...
    Front Rock to Long Sit | Key 3 Body conditioning

    Front Rock to Long Sit

  • 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.

    • 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
    Half Double Leg Circle | Key 3 Body conditioning

    Half Double Leg Circle

  • Start with hands and feet on the mat and bounce into a half-tuck position with the weight taken on the top of the feet.
  • Bounce back into a front support position with top of the feet on the mat.
  • Bounce immediately, off the top of the feet, rotating the legs through 180 under the right arm whilst supporting the body weight with the left arm.
  • Complete the movement in a back support position.

    • Key 3 Body conditioning
    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
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