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Gymnastics: Long Sit to Dish Rock

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

DESCRIPTION

  • Start in Long Position and extend arms past ears.
  • Raise hips and rock three times.
  • Return to long sit position.

    • COACHING POINTS

  • Keep good body tension, lift toes and legs, to rock onto the back
  • Pull heels down to rock onto lower back and thighs.
  • Don't let heels or hands touch the mat.

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    OFTEN USED WITH...
    Dish Rock | Key 3 Body conditioning

    Dish Rock:

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

    • Key 3 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
    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
    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
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