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    Coachingcorner Conditioning

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    api-443536947
    The document provides conditioning exercises and drills to help gymnasts perform an effective underswing on the uneven bars. It outlines 4 conditioning exercises - the hollow hold, hollow hold against the wall, inverted hang on the low bar, and clear hip pulls with a partner - to build the strength needed. It also describes 3 specific drills - the back hip circle without casting, half back hip circle kick out, and underswing onto a trapezoid - to teach the proper technique. Performing these exercises and drills will prepare gymnasts to execute an "awesome underswing."

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    Coachingcorner Conditioning

    Uploaded by

    api-443536947
    90 views2 pages
    The document provides conditioning exercises and drills to help gymnasts perform an effective underswing on the uneven bars. It outlines 4 conditioning exercises - the hollow hold, hollow hold against the wall, inverted hang on the low bar, and clear hip pulls with a partner - to build the strength needed. It also describes 3 specific drills - the back hip circle without casting, half back hip circle kick out, and underswing onto a trapezoid - to teach the proper technique. Performing these exercises and drills will prepare gymnasts to execute an "awesome underswing."

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    The document provides conditioning exercises and drills to help gymnasts perform an effective underswing on the uneven bars. It outlines 4 conditioning exercises - the hollow hold, hollow hold against the wall, inverted hang on the low bar, and clear hip pulls with a partner - to build the strength needed. It also describes 3 specific drills - the back hip circle without casting, half back hip circle kick out, and underswing onto a trapezoid - to teach the proper technique. Performing these exercises and drills will prepare gymnasts to execute an "awesome underswing."

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    90 views2 pages

    Coachingcorner Conditioning

    Uploaded by

    api-443536947
    The document provides conditioning exercises and drills to help gymnasts perform an effective underswing on the uneven bars. It outlines 4 conditioning exercises - the hollow hold, hollow hold against the wall, inverted hang on the low bar, and clear hip pulls with a partner - to build the strength needed. It also describes 3 specific drills - the back hip circle without casting, half back hip circle kick out, and underswing onto a trapezoid - to teach the proper technique. Performing these exercises and drills will prepare gymnasts to execute an "awesome underswing."

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    © All Rights Reserved
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    You are on page 1of 2

    USAGO: USA Gymnastics Magazine Online: Conditioning and Drills for an AWESOME...

    Page 1 of 2

    Conditioning and Drills for an AWESOME


    Underswing
    By Brad Harris
    Co-Head Coach of LaFleurs Gymnastics in St. Petersburg

    The underswing is a major element in the JO Compulsory bar routines from 1997-
    2001.

    The underswing is not only an important individual element, but also an important
    transition into the tap swing portion of the routine. If a poor underswing is
    performed, a great tap swing will be nearly impossible. The following are
    conditioning exercises and drills that really work in teaching and perfecting the
    underswing.

    Conditioning

    1. Hollow Position
    The hollow hold is an essential position
    that needs to be mastered before a good
    underswing can be performed. It's also a
    pre-requisite for #2 and #3.

    2. Hollow Hold Against the Wall


    This exercise simulates the shape necessary to create a
    good underswing. The gymnast should maintain a
    tight bottom and keep her chin to her chest.

    3. Inverted Hang on the Low Bar


    In the beginning, this drill can be practiced with the
    assistance of a spotter. But, in the end, the gymnast
    should be able to master the drill by herself.

    4. Clear Hip Pulls with Partner


    This exercise strengthens the body parts necessary
    for the "kick out" phase of the underswing. It
    should be performed with moderate resistance from
    a partner.
    USAGO: USA Gymnastics Magazine Online: Conditioning and Drills for an AWESOME... Page 2 of 2

    Drills

    1. Back Hip Circle Without Casting


    This is one of the best drills to teach the
    athlete to hold the rail to her hips while
    maintaining the hollow shape. As in all of
    these drills, the gymnast should keep her
    chin on her chest throughout the drill, and
    make sure her bottom does not drop.

    2. Half Back Hip Circle Kick Out


    An underswing is half of a back hip circle, followed by a strong thrust up
    and out. This usually prevents the athlete from dropping her bottom. This
    drill should be done with a spotter.

    3. Underswing Onto Trapezoid


    An underswing onto a trapezoid gives the athlete a visual goal to reach with
    her kick out. If the gymnast is unable to perform this drill with her hips to
    the rail, spend more time on #1 and #2.

    After the gymnast has completed these conditioning exercises and drills
    successfully she should be ready to perform an awesome underswing.

    COACHES: Please submit your conditioning ideas to: Reebok Coaching Corner,
    c/o USA Gymnastics, Pan American Plaza, 201 S. Capitol Ave., Suite 300,
    Indianapolis, IN 46225.

    This article is reprinted from the May/June 1997 USA Gymnastics magazine.

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