Before any athlete starts learning a Shaposnykova release to catch the upper rail, or a Hindorf, they must demonstrate a consistent ability to perform powerful free-hip handstands. Once they have proven they are capable, they can begin training this drill where the goal is to finish the free-hip with an open shoulder angle and the center of mass slightly beyond the vertical support.
Back hip circles begin from a regular cast when the gymnast leans the shoulder back off support. When the body is coming back to the bar, but before it makes contact, the gymnast's aim is to complete the skill with a straight or hollow body that moves around in a single unit. After the shrugged-shoulder straight-arms cast, the gymnast moves her shoulders off support to begin the single unit circle around.
Gymnasts begin learning back hip circles from a small cast. Right when their bodies start coming back down to the support, the coach standing on the opposite side of the bar, reaches with his arms under the rail and places one hand on the lower back and the other on the hamstring area. The hand that was on the lower back then reaches under the bar to stop the gymnast from "over rotating" the skill. The hand that was previously on the hamstring moves to the abdominal area to help in case the gymnast lacks the momentum to complete the circle.
It is very important to understand the dynamic nature of spotting any gymnastics skill. The spotting patterns must be adapted to what happens on each individual attempt. the coach must be ready to move his hands to different areas according to the occurrences of each situation.
Gymnasts having problems with leaning the shoulders back out of support and turning over in one body unit for under-shoot dismounts, may benefit from learning how to make a complete back hip circle without having any momentum from a cast.
"Throwing the head out" is a very common mistake that does not add any technical or presentational value to this skill.
It is wise to spot a novice gymnast attempting front hip circles down until she can demonstrate control to lower down at a safe speed. At the beginning, the coach holds the nearest forearm to assure that he will have a firm grip on the gymnast encase she lets go or rips off the bar. He places the other hand on the back of her legs to help the athlete slow down the skill.
Before attempting fast front hip circles down in preparation for the whole front hip circle back to support, the gymnast must master a slow front hip circle down.
One of the main differences between spotting a front hip circle down and a whole front hip circle to support is that for the complete skill the spotter places himself on the same side of the bar that the gymnast starts the skill.
In order to spot a front hip circle, the coach stands on the same side of the rail as the gymnast does when in front support. As the athlete falls forward, the coach moves his arms under the bar. He places one hand behind the knees or lower hamstring and the other on the middle of the back. The spotter keeps his hands behind the knees to keep the gymnast from moving away from the bar during the circle and uses the other hand to help the gymnast come back to a front support when she is finished. The gymnast should use her arms to keep her legs tightly against the bar during the skill.
