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Gymnastics: Short Arm Overswing (Progression)

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

DESCRIPTION

  • Place low box or block with a small gap to crash mat.
  • Stand on a low block or box and rock forward to place hands on the corners of the bloke and allow head to lower into the gap.
  • Rock forwards gaining pike shape and beat legs over hips.
  • Push with arms
  • Keeping body straight topple over to land with flat body on crash mats

    • COACHING POINTS

  • Pike shape needs to be seen just prior to leg beat.
  • Centre of gravity needs to pass over hands before leg beat.
  • Aim to attain momentary flight before 'long lie' landing.

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    Short Arm Overswing (Progression) | short bend Arm overswing

    Short Arm Overswing (Progression):

  • Place low box a short distance crash mat.
  • Approach box with small 'hurdle step' (one foot to two foot take-off)
  • Jump off two feet to gain inverted pike shape. Hands on far edge and head lower than hands.
  • As centre of gravity passes over head beat up with legs and push on arms.
  • Land in 'long lie' position on crash mats.

    • short bend Arm overswing
    Forward Roll to Head Spring (Progressions) | short bend Arm overswing

    Forward Roll to Head Spring (Progressions):

  • Place two blocks end to end.
  • Gymnast stands on spring board at one end and two supports kneel at the other.
  • Gymnast jumps into forward roll straddle and on completion kicks back to kneel.
  • From the kneel the gymnast rocks immediately into the inverted pike
  • Supports place hands and gymnast is supported through a headspring.
  • Exit to feet.

    • short bend Arm overswing
    Short Arm Overswing (Progressions) | short bend Arm overswing

    Short Arm Overswing (Progressions):

  • Place low box or block with a small gap to crash mat.
  • Kneel on a low block or box and place hands on the corners of the bloke and allow head to lower into the gap.
  • Rock forwards gaining pike shape and beat legs over hips.
  • Push with arms
  • Keeping body straight topple over to land with flat body on crash mats

    • short bend Arm overswing
    Short Arm Overswing (Progression) | short bend Arm overswing

    Short Arm Overswing (Progression):

  • Gymnast stands on two section box or block.
  • Two supports stand with bent legs facing eachother preparing to place near hand to shoulder and far hand to small of back.
  • Gymnast rocks forward to pike shape with head below box height and supports place hands.
  • Gymnast beats legs over head and pushes with arms.
  • Supports lift shoulders and small of back taking body weight.
  • Gymnast, with aid of supports, lands on feet on the crash mat.

    • short bend Arm overswing
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