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Gymnastics: Dish Rock

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

DESCRIPTION

  • Long lie, raise arms and legs to form dish shape.
  • Rock twice and return to long lie.

    • COACHING POINTS

  • Maintain good body tension.
  • Keep arms and legs straight and raise off the mat.
  • Raise hips keeping the legs straight and rock forwards.
  • Rock twice keeping all movements smooth.

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    OFTEN USED WITH...
    Dish Shape | Key 1 Body Conditioning

    Dish Shape:

  • Long sit, bringing arms past the ears, lie back to form the 'dish shape'.
  • Return to long sit.

    • Key 1 Body Conditioning
    Dish Shape to Tuck | Key 1 Body Conditioning

    Dish Shape to Tuck:

  • Starting in a long sit lie back to form a Dish Shape.
  • Raise the knees to the chest and clasp with the hands.
  • Lift the head as near to the knees as posible.
  • Relax to long sit.

    • Key 1 Body Conditioning
    180 twist in dish shape. | Key 1 Body Conditioning

    twist in dish shape.:

  • Staring in front prone position roll 180 to dish shape.

    • Key 1 Body Conditioning
    Cat Spring | Key 1 Body Conditioning

    Cat Spring:

  • Jump forward to take weight on arms.
  • Exit to stand.

    • Key 1 Body Conditioning
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