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Gymnastics: Long Sit to Tuck Rock

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DESCRIPTION

  • From the long sit position lift the knees to the chest and grasp with hands.
  • Rock back on to shoulders keeping the hands grasping the knees.
  • Rock back into long sit.

    • COACHING POINTS

  • Head position controls the degree of rock.
  • Head moves back and then forward.

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    OFTEN USED WITH...
    Forward Lunge | Key 2 Body Conditioning

    Forward Lunge:

  • Start in a tall shape and step forward so that the lead knee is at 90.
  • Return to tall shape and repeat with the other leg.

    • Key 2 Body Conditioning
    Rocking Dish Shape | Key 2 Body Conditioning

    Rocking Dish Shape:

  • From long sit rock back on to shoulders pushing legs and hips high.
  • Rock back into long sit.

    • Key 2 Body Conditioning
    180 Roll to Tuck on Back | Key 2 Body Conditioning

    Roll to Tuck on Back:

  • Starting in the front prone position roll on to the back and slowly tuck.

    • Key 2 Body Conditioning
    Modified V sit. | Key 2 Body Conditioning

    Modified V sit.:

  • From a long sit position, lean backwards to put more weight on hands and lift straight legs as high as possible.
  • Hold for 3 seconds and return to long sit.

    • Key 2 Body Conditioning
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