Kips seem to be that right of passage skill for my gymnasts, but if you don't take the proper time to condition and drill the skill, then you will end up with bad habits that can't be undone. There are so many different ways to teach this skill, that I feel like coaches get overwhelmed and end up skipping steps-- A BIG NO NO!!
I have included some conditioning examples as well as some JAOvideos to help you spend your time wisely when teaching kips.
(1) Sliding Sit Up w/ Lift (Floor Station)
- This is an easy conditioning drill that I like to start out with my gymnasts at an early age. By doing so, gymnasts learn early on the importance of lifting and pushing down, two very important steps in the kipping process.
- Ready, Begin: Have your gymnast lay on her back, like a pencil, on the floor. Have her sit up and push her hands to the floor (in a pike position) while lifting her bottom up.
- Tip: To maximize the results of this drill remember to keep the feet on the ground at the gymnast sits up.
(2) Weight Presses (Side Station)
- This is another simple conditioning drill that could be done during your bar rotation.
- Ready, Begin: Have your gymnast sit in a straddle, make sure she is sitting up tall. Give your gymnast a round weight, weighing no more than 3 pounds- if the weight is to heavy the gymnast will end up sticking her ribs out and loosing the straight body alignment. Have the gymnast life the weight above her head and extend through her shoulders at the top. Start with a low number and rep series, maybe two sets of five. When this becomes easier you can add more numbers.
This drill is demonstrated at 1:47 in the following video:
The following JAOvideos demonstrate drills for the three parts of the kipping process.
Have any extra drills that might help with kips, feel free to share them in the comment section below.
As always, Keep Calm and Work the Technique!!
No comments:
Post a Comment