This low single rail drill helps gymnast beginning to learn a higgins to understand how to transfer their body weight over the post arm. Gymnasts must aim to keep a straight body line, and during the turn, maintain eye contact with the bar for catching the rail. Athletes with flexible shoulders can finish the skill with their eaglegrip closer to shoulder-width for better presentation and a more ample swing.
Low single rail full pirouette drills can be trained to a mixed-grip first, and then to a complete eagle grip. Some of the goals are to keep the body fully stretched during the turn without any arch or pike, and when coming down, to land straight on the soft mat instead of crooked to either the left or right side of a perfect perpendicular line in relation to the rail. The gymnasts can also learn how to keep visual contact with the rail to for catching it, and aim to grab the bar close to shoulder-width.
In this drill the gymnast begins with both hands in an eagle grip and jumps up to a handstand with eagle grip support afterwards to land flat down while maintaining a fully streched position and without loosing the grip on the bar. The drill can also be performed bouncing from a board, but either way, one of the goals is to show a vertically supported handstand without any pike before falling down. In these examples the male gymnast is moving over a little too quick before showing a fully extended vertical handstand. For eagle giants male gymnasts tend to keep the head neutral during the handstand support while many female gymnast approach the skill keeping a visual contact with the rail. Either way is valid as long as the body shows a great extended line during the eagle grip handstand support.
In this stalder drill the aim is to land in a pancake position with the arms straight and shoulders pushing and stretching away from the bar. Gymnast that have some personal difficulty with the pancake position need to develop better flexibilty to be able to perform great stalders. During the stalder drill the gymnast should not rush to straddle right on the handstand but planche down a little and then push away while moving into the pancake position. Keeping good form in any training drill helps to establish long lasting excellent presentation habits.
This is another example of the useful variety of bar skills that single rails help to introduce and develop. The goal is to jump back and get familiar with catching the bar and immediately push away to facilitate a good swing for any subsequent skill following the reverse hecht.
In this progressive step of the previous strap stalder drill the gymnasts continue increasing the amplitude of their body extension coming out of the pancake compression and also aim to direct that extension closer to the vertical line until eventually they reach a total handstand. In this variation the gymnast is mostly concerned with mastering the initial motion to bring in the straddle legs toward the deep pancake and each time he takes the legs out he just swings back to practice coming in from a position closer and closer to a complete handstand. Eventually he combines a high position to start the stalder with a powerful extension out of the pancake bottom toward a vertical handstand in fact performing the complete skill. Last clip Take a final look to this progressive drill and to the final result a straddle stalder.
In this progressive step of the previous stalder drill, the gymnast continue increasing the amplitude of their body extension coming out of the pancake compression and also aim to direct that extension closer to the vertical line until they eventually reach a total handstand. In this variation the gymnast is mostly concerned with mastering the initial motion to bring the straddled legs toward the deep pancake. Each time he takes the legs out, he just swings back to practice coming in from a position closer and closer to a complete handstand. Eventually he combines a high position to start the stalder with a powerful extension out of the pancake bottom toward a vertical handstand and back performing the complete skill. Take a final look at this progressive drill.
Begining with an undergrip during the front part of the swing the gymnast brings the legs to a deep pancake in which the body passes through the bottom and is kept during the swing up while the athlete initiates a strong straight arms pull to support. The support ends with a wrist shift while the legs move out of the pancake compression. 2nd clip In this closer example check onc more how the deep pancake position is kept during the swing up while the athlete initiates a strong straight arms pull to support that ends with a wrist shift meantime the legs finally begin to move out of the pancake compression. Still 1 Pancake compression when hips close to horizontal. Still 2 Legs begin to come out after horizontal wrists are begining to shift. Still 3 Legs are clearing the bars wrist shift is moving to support. Still 4 Legs are clear the arms are closer to full support. Last clip Once the gymnasts understand the drill they may begin to train full endos coming out of front giants. For the whole skill the body should bail a little forward beyond the handstand to create some circular momentum for the endo and maintain a nicer flowing motion from skill to skill.
Coaches may spot the gymnasts upper back and shoulder area so they can practice the dynamic coordination betweeen the arms swing and the lean back motion with a quick opening into a tight arch position. Beginning with a hollow chest facilitates a stronger chest opening to the tight arch.
Gymnasts starting to learn back handsprings can benefit from feeling the lean back action in a simpler way. Also getting familiar with hollow chest to open chest and shoulders and the legs push to open hips on a single tight arch body unit. This drill helps the athletes to train the lean back action several times in a row with a coach's assistance. In this second variation the gymnast continues the lean back action with the legs push while opening her body to a tight arch position. / Before adding the jump back to the resi the gymnast may practice simpler lean backs and arches without jumps or arms swing then they can add the legs jump to a back flying phase to the resi and finally add the arms swings to train all the motions.
