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Gymnastics: Bridge Exits. Backward Step

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

DESCRIPTION

  • Pupil stands with one leg raised.
  • Teacher supports with one hand in small of back and the other behind the raised knee.
  • Pupil reaches back to bridge with teacher supporting body weight.
  • Pupil kicks back, aided by the teacher, when hips are over hands.
  • Exit to stand.

    • COACHING POINTS

  • Start with all limbs extended.
  • As hands reach back to floor form a 'T' shape.
  • Teacher pushes supported leg through.

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    OFTEN USED WITH...
    Backward Handstand Bridge | C Walk Overs Backwards

    Backward Handstand Bridge

  • Start in modified bridge position with feet on the end of a bench.
  • Place hands on floor by ears.
  • Keep feet on the bench to form handstand bridge.
  • Move shoulders over hands by rocking.
  • Raise one leg vertically and with a shoulder rock followed by a backward kickwith the raised leg exit with backward step.

    • C Walk Overs Backwards
    Extended shoulder balance to inverted pike position. | Key 3 Body conditioning

    Extended shoulder balance to inverted pike position.

  • From dish shape rise to shoulder balance with arms above the head.
  • Extend with body as straight as possible.
  • Keeping legs straight lower them slowly until toes and hands touch.
  • Hold position for count of three.

    • Key 3 Body conditioning
    Straddle Jump from Spring Board | Key 4 content trampette Straddle

    Straddle Jump from Spring Board

  • From a short run, hurdle step to take off from spring board with two feet.
  • Form straddle shape during flight.
  • Flex knees and hips on landing.

    • Key 4 content trampette Straddle
    Dish Shape through shoulder stand to inverted straddle | Key 3 Body conditioning

    Dish Shape through shoulder stand to inverted straddle

  • From the Dish Shape roll backwards keeping the legs straight.
  • Extend the legs vertically, keeping them together, passing through the shoulder stand position.
  • Bring the legs apart but keep them straight with ankles extended so that an inverted straddle position is attained.

    • Key 3 Body conditioning
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