Gymnastic Classes

However, before launching into the practice of take offs, it is vital that the landing technique is worked upon. So many gymnasts land heavily and so risk damage their knees, feet and even their spine that the coach must ensure before all else that the gymnast can land safely and well without jarring either legs or back. The landing should be very resilient, toes touching the floor first, and then the rest of the foot, the ankle, knee and hip giving into the floor to cushion the landing. The following are some exercises for practicing landing: 1. Perform small jumps on the spot, feet together, stretching the feet and pointing the toes in the air, and bending the knees on landing. These small jumps when performed with the feet turned out slightly are called saut s. 2. Jump from both feet from a low height, bench or box top, to land on the floor, feet together, landing with control and resilience. 3. Run and spring from one foot, landing on two feet with resilience. 4. Run and leap, tak …

However, a word of warning should be issued to gymnasts both to prepare themselves thoroughly before attempting the extreme bend, and to learn the technique correctly. Injuries can be caused not just from over stretching or from dropping backwards too quickly, but from a poor recovery, usually cause by a lack of strength in the mid body region. It is vital that the gymnast is taught to pull up after the bend to return to a good standing posture, this, of course, will be aided by some strength work with the abdominal muscles. The back end is best learned first in a kneeling position as is the side bends since the hand can be used for support. Back End Keel on one knee, with your front leg extended forwards on the floor. Place one hand behind on the floor or the leg, and then bend backwards as far as is comfortable stretching the free arm overhead. Recover by pulling up to a straight body position, still kneeling, with tummy in, back straight and both arms above the head. Side Bend Knee …

You can begin to learn these from the simple half time jogging skip. Begin on the spot, then start to travel with the skip step, skip step, and gradually extend the skip over the rope into a bigger leap. You must push from the take off foot and stretch the front leg forwards in order to get more height and get a stretched position with the legs. If you are supple, and can get the legs wide, you will be able to show the splits position in the air, thus performing what is called the split leap. You should feel the arms making a really big circle, stretching high overhead and then swinging down at the side of the body during the leap. Once the technique of the split leap is learned, a second leap could be added so two are performed in succession (if landing from the leap on the left foot, take a step and immediately push off from the right foot into the second leap, the leap comes on the same leg every time. Alternatively, the front leg can be bent up and then straightened during the lea …

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The movement must be performed smoothly, with a knee bend, and going through what is termed the plie position (the term plie comes from the world of ballet). During the weight transference between the feet, the apparatus is held in one hand and swung either side to side or forwards and backwards, depending on how the feet are split. In the case of the rope and the hoop, care must be taken not to hit the floor with the apparatus. This is ensured by stretching the arm out and away from the body (this same technique also applies to the other apparatus). Because of its length it is not possible to keep the ribbon off the floor, but it is important in all cases that the movement should not be jerky, but rather flowing and continuous. The swinging movement described can be repeated several times as a practice exercise, and the side swing can be developed to into a full circling movement of the arm, with a step together step of the feet, or into a turn with a step-step-step of the feet. The …