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Gymnastics: Back Rock through Inverted Straddle

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

DESCRIPTION

  • Starting in long sit rock back into shoulder balance
  • Bring legs to touch hands on the floor forming a straddle position.
  • Extend back to shoulder balance.
  • Rock back to long sit.

    • COACHING POINTS

  • Keep legs straight throughout the movement.
  • Allow the movement to flow.
  • Take feet to hands.

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    OFTEN USED WITH...
    Posture and Balance | Key 3 Body conditioning

    Posture and Balance

  • Standing with horizontal arms held to the side. Rise from standing position on to toes.

    • Key 3 Body conditioning
    Front Rock | Key 3 Body conditioning

    Front Rock

  • From a front prone position raise chest and arms off the floor.
  • Rock down taking the body weight on the chest and raising the legs off the mat.
  • Continue in a rocking motion.

    • Key 3 Body conditioning
    Half Double Leg Circle | Key 3 Body conditioning

    Half Double Leg Circle

  • Start with hands and feet on the mat and bounce into a half-tuck position with the weight taken on the top of the feet.
  • Bounce back into a front support position with top of the feet on the mat.
  • Bounce immediately, off the top of the feet, rotating the legs through 180 under the right arm whilst supporting the body weight with the left arm.
  • Complete the movement in a back support position.

    • Key 3 Body conditioning
    Lateral Balance | Key 3 Body conditioning

    Lateral Balance

  • Start in back support position and rotate 90 sideways taking the weight on one arm.
  • Keep the free arm straight.
  • Hold the balance in a side support position and raise the upper leg to form a ‘star’ shape.
  • Return to back support position.

    • Key 3 Body conditioning
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