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Gymnastics: Lunge Hand Stand

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

DESCRIPTION

  • From stand take large step forward placing hands on mat.
  • Kick up with split legs to hold hand stand.
  • Exit to stand.

    • COACHING POINTS

  • Hands should be shoulder width apart.
  • Hands and fingers should form a 'W' shape.
  • Shoulders must be above hands.
  • Elbows must be 'locked'.
  • Legs extended.

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    OFTEN USED WITH...
    One Point Balances | Key 3 Balance

    One Point Balances:

  • From 'Y' stand bring leg up and behind the body. Hold. (Simple Arabesque)
  • Bring leg to mats.
  • Raise leg fully extended to horizontal. Keep chest as high as possible. Arabesque.

    • Key 3 Balance
    Head Stand | Key 3 Balance

    Head Stand:

  • From knee position rock forward to form large triangle with head and hands.
  • Keeping legs straight drag the feet towards the hands by raising the hips.
  • Hold tuck position with hips over the center of the triangle.
  • Extend legs and hold for 3 seconds

    • Key 3 Balance
    Movement between 'one point balances' | Key 3 Balance

    Movement between 'one point balances':

  • From 'Y' shape raise leg to side.
  • Bring leg to front with bent knee.
  • Rotate hip to side and hold.
  • Exit to 'Y' shape.

    • Key 3 Balance
    Swedish Fall | Key 3 Balance

    Swedish Fall:

  • From a stand position fall forwards to catch weight on hands and arms.
  • One leg to be kept extended and off the mat.
  • Chest to be held close to mat.
  • Arms to be extended to hold three point front support.
  • Lower leg to Front Support

    • Key 3 Balance
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