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Gymnastics: Hurdle Step to Dive Forward Roll

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

DESCRIPTION

  • Place two markers on the run up approxmatly one meter apart followed by spring board.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet on the spring board.
  • Arms are swung backwards and hard forwards to aid lift
  • On landing on the spring board dive into forward roll again using arms to aid height.
  • Hands must make first contact with mat.
  • Roll in tuck to stand.

    • COACHING POINTS

  • Encourage speed but control.
  • Encourage high knee lift during hop stage.
  • Increase lenght of hop but without loosing balance.
  • On landing on spring board allow body weight and momentum to proceed forwards.
  • Swing arms forward and raise hips.
  • Keep body extened during flight.

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    Hurdle Step to Jump from Spring Board | Key 3 Hurdle Step

    Hurdle Step to Jump from Spring Board:

  • Place two markers on the run up approxmatly one meter apart followed by spring board.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet on the spring board.
  • Arms are swung backwards and hard forwards to aid lift
  • On landing on the spring board jump upwards and forwards again using arms to aid height.
  • Flex hips and knees on landing with arms wide.

    • Key 3 Hurdle Step
    Hurdle Step to Jump | Key 3 Hurdle Step

    Hurdle Step to Jump:

  • Place two markers on the run up approxmatly one meter apart.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet.
  • Arms are swung backwards and hard forwards to aid lift
  • On landing jump upwards and forwards again using arms to aid height.

    • Key 3 Hurdle Step
    Hurdle Step | Key 3 Hurdle Step

    Hurdle Step:

  • Place two markers on the run up approxmatly one meter apart.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet.
  • Arms are swung backwards and hard forwards to aid lift
  • Run through.

    • Key 3 Hurdle Step
    Hurdle Step | Key 3 Hurdle Step

    Hurdle Step:

  • Place two markers on the run up approxmatly one meter apart.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet.
  • Arms are swung backwards and hard forwards to aid lift
  • Control landing with arms held wide.

    • Key 3 Hurdle Step
    312140
    1013

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