Site editor Rick McCharles will be mostly offline well into June 2026. He’s section hiking part of the Pacific Crest Trail in California.
active hip / trunk flexibility
Artistic Preparation expert Julia Spivak recommends this drill.
Encouraging the gymnast to press forward with the hips rather than simply ARCH.
Click PLAY or watch it on Instagram.
introducing backward hip circle
Training back hip circles with an emphasis on getting into the tap swing in the level 5 routine.
Click PLAY or watch it on YouTube.
In addition to the cast to ‘hollow’ position, I like to have beginners do some from cast to ‘archy’ position. (The timing of the late drop is easier.)
Simultaneous with these drills, it would be ideal that the gymnast is learning backward uprise to backward hip circle on straps bar.
If you’re not confident to spot the ‘airplane propeller’, the alternative is to do backward hip circle series without spot until the gymnast can do 2 or 3 in series with speed and tight body. That will take longer, however.
Matilda The Musical – Revolting Children
safest Gymnastics LANDINGS
Dave Tilley presented to both WAG NCAA College coaches and judges before the 2022 season.
The goal is for judges to evaluate landings consistently — and promote the safest possible landings.
The biggest reason is due to the massive number of serious knee and ankle injuries that gymnasts deal with, particularly in the NCAA. When you look at research studies, leg injuries account for up to 54.1% – 70.2% of all injuries.
Based on a study looking at injuries in NCAA Women’s gymnastics from 2009-2014, leg injuries accounted for 50% of all injuries with the knee and ankle being the most common (19). In some studies, up to 52% of all gymnastics injuries occur during landings, with some researchers calling it the ‘riskiest exercise phase in gymnastics.” …
THE NEED TO CHANGE LANDING DEDUCTIONS IN NCAA GYMNASTICS FOR LESS KNEE AND ANKLE INJURIES
Click through for a deep dive into this very important topic.
Watch William Emard STICKING.
Good aerial awareness. Stong legs. Good technique. Fewer injuries on landings.
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correct position for L-sit
Bruce Craven is an owner of Craven Sports Services.
Currently Bruce assisted male gymnasts at Taiso Gymnastics Saskatoon. As always he’s focused on training the correct muscles for each element. And contracting those muscles in the best sequence.
Click PLAY or watch L-sit training on YouTube. (Flexibility and specific strength.)
Handspring ➙ Salto vaults with “Flyspring Technique”
This is one of the best Handspring forward salto half vaults I’ve ever seen
Click PLAY or watch it on Twitter.
Not the most common technique, Haleigh uses what my mentor Boris called “Flyspring” technique. First contact on the table with hips piked. She OPENS her hips while in contact to increase reaction force.
This technique works best for very fast, very powerful gymnasts. They tend to take off closer to the back of the Board and contact the front of the Table. GOAL = get the hands on the table as quickly as possible.
Dave Tilley’s LANDING training
I’d concur that the very BEST drill for landing facing forward is jumping down from a height to punch forward salto. It’s also my favourite drill for take-offs facing forward.
For strong gymnasts I’d include 10 drops to punch front — OR 5 sticks, whichever comes first. 😀
Click PLAY or watch it on YouTube.
Introducing Forward Saltos to Beginners
BIGGEST chance for injury is hitting the face on the knees. I always emphasize keeping the knees wide apart:
Leave space for the face.
Click PLAY or watch it on YouTube.
Forward Walkover progressions
A long and comprehensive video. Of course many are appropriate, as well, for Backward Walkover and combining the two.
Click PLAY or watch it on YouTube.
Gymnastics Coaching.com 