Gymnastics | Key 5 Partner Lifting Drills

Starting situation. A horizontal to B. Head to the feet of B and holding a reverse box shaped position. B vertical to A. Feet near to the head of A. Grip. Both gymnasts grasp the wrists of the other in a forward overgrasp grip. Works when A is lying in a reverse box base position, with their head at the feet of B. B stands vertically at the head of A. Both gymnasts grasp wrist to wrist, in a forward overgrasp grip. Gymnast A pulls hips backwards and high, into a tuck shape. (bring heels to bum and chest to knees.) Both gymnasts now co-ordinate :- 1. A powerful lift and pull vertically by B. 2. A strong hip extension, and a pull against the lifting force by A. The result becomes an assisted neckspring to feet.

Starting situation. A lying horizontal to B. Head to the Feet of B, and in reverse box shape position, but with "heels to bum". B standing vertical to A. Feet near the head of A. Grip. Both gymnasts grasp wrist to wrist. (also works palm to palm grip) Works when A is lying, in a reverse box position, with their head at the feet of B. Gymnast B stands vertically at the head of A. Both the gymnasts grasp the wrists of the other in a forward overgrasp grip. Both gymnasts co-ordinate :- 1. A pulling vertically upwards by B. 2. A pushing against the floor, from flat feet by A; and a hip extension, by "pushing the tummy up", by A. To create a Bridge exit to feet for A.

Starting situation. A runs and jumps on to B. Hands are placed on the shoulders of B. B prepares a Base in front of, face on to, and close to A. Grip. Palms of B grasp the lower thighs of A. Palms of A press down firmly on the shoulders of B. Base. Wide squat base; or a deep Lunge base. Works when Gymnast A stands upright in front of, and close in to B, with palms of hands placed on the shoulders of B. Keep both arms tense and straight. Gymnast B prepares a Base in front of, and face on to A. Grips the lower thighs of A just above the knees. Both gymnasts co-ordinate a jumping action and a pressing down on the shoulders of B, and a heel drive into layout position, from gymnast A; with an upward lifting of the legs of A by gymnast B.(The further forward gymnast A pushes their shoulders at take off, the higher the lift may become.) After showing a Layout position at the top of the lift gymnast B lowers A to the ground.

Starting situation. A face away from B. B face on to the back of A and close to A. Grip. B grasps the upper arms of A in a forward overgrasp grip. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands in front of, and close to B. Face away from B with arms held wide and tense. Gymnast B stands behind A, face on to the back of A. By taking hold of the upper arms of A in a forward overgrasp grip, B prepares to lift A. Gymnast A co-ordinates a vertical jumping action with B executing a Lifting action. At the top of the lift A may perform a Shape (tuck, straddle, pike.) or maintain a straight body before being lowered to the ground.

Starting situation. A face away from B. B face on to the back of A and close to A. Grip. B grasps the upper arms of A in a forward overgrasp grip. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands in front of, and close to B. Face away from B with arms held wide and tense. Gymnast B stands behind A, face on to the back of A. By taking hold of the upper arms of A in a forward overgrasp grip, B prepares to lift A. Gymnast A co-ordinates a vertical jumping action with B executing a Lifting action.

Starting situation. B horizontal to A and grasping the ankles of A on straight arms. Holding a tense body position. A horizontal above B and grasping the ankles of B on straight arms. Holding a tense body position. Grip. Forward overgrasp grip. Works when B lies on the mat, with tense arms at right angles to the ground. B grasps the ankles of A in a forward overgrasp position. A holds a front support position above B, and grasps the ankles of B in a forward overgrasp grip. Both gymnasts the co-ordinate a flexing of the hips together. Gymnast B pushes the ankles of A high whilst flexing at the hips. Gymnast A flexes at the hips whilst pushing down on the ankles of B, to create a right angled handstand position. Together the pair create a Box Shaped Balance.

Starting situation. B horizontal to A and grasping the ankles of A on straight arms. Holding a tense body position. A horizontal above B and grasping the ankles of B on straight arms. Holding a tense body position. Grip. Forward overgrasp grip. Works when B lies on the mat, with tense arms at right angles to the ground. B grasps the ankles of A in a forward overgrasp position. A holds a front support position above B, and grasps the ankles of B in a forward overgrasp grip. Both gymnasts the co-ordinate a flexing of the hips together. Gymnast B pushes the ankles of A high whilst flexing at the hips. Gymnast A flexes at the hips whilst pushing down on the ankles of B, to create a right angled handstand position. Together the pair create a Box Shaped Balance.

Starting situation. A face away from B. B face on to the back of A and close to A. Grip. B grips under the elbows of A in a forward undergrasp grip. Base. Legs wide apart sideways, or in a Lunge position. Works when gymnast A stands in front of and close to B, with elbows bent and squeezed into the ribs. Gymnast B stands behind A, close into and face on to the back of A. Gymnast A executes a vertical jumping action in co-ordination with B performing a lifting action. At the top of the lift Gymnast A may perform a Shape,(tuck, straddle, pike.) leg design or maintain a straight shape before being lowered back to the ground.

Starting situation. A stands upright and face on to B. Hands are placed on the shoulders of B. B prepares a Base in front of, face on to, and close to A. Grip. Palms of B grasp the lower thighs of A. Palms of A press down firmly on the shoulders of B. Base. Wide squat base; or a deep Lunge base. Works when Gymnast A stands upright in front of, and close in to B, with palms of hands placed on the shoulders of B. Keep both arms tense and straight. Gymnast B prepares a Base in front of, and face on to A. Grips the lower thighs of A just above the knees. Both gymnasts co-ordinate a jumping action and a pressing down on the shoulders of B, and a heel drive into layout position, from gymnast A; with an upward lifting of the legs of A by gymnast B.(The further forward gymnast A pushes their shoulders at take off, the higher the lift may become.) After showing a Layout position at the top of the lift gymnast B lowers A to the ground.

Starting situation. A upright and face away from B. B upright,close in to A and face on to the back of A. Grip. Palms inward on the hips and lower back. B grips the hips of A. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands upright in front of, and close to B. Gymnast B stands behind,close to, and face on to the back of A. Gymnast A jumps vertical as B lifts A from the Hips. At the top of the lift Gymnast A may perform a Shape, (tuck, straddle, pike.) leg design; or maintain a straight shape before being lowered to the ground.

Starting situation. A upright and face away from B. B upright,close in to A and face on to the back of A. Grip. Palms inward on the hips and lower back. B grips the hips of A. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands upright in front of, and close to B. Gymnast B stands behind,close to, and face on to the back of A. Gymnast A jumps vertical as B lifts A from the Hips. At the top of the lift Gymnast A may perform a Shape, (tuck, straddle, pike.) leg design; or maintain a straight shape before being lowered to the ground.

Starting situation. A upright and face away from B. B upright,close in to A and face on to the back of A. Grip. Palms inward on the hips and lower back. B grips the hips of A. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands upright in front of, and close to B. Gymnast B stands behind,close to, and face on to the back of A. Gymnast A jumps vertical as B lifts A from the Hips. At the top of the lift Gymnast A may perform a Shape, (tuck, straddle, pike.) leg design; or maintain a straight shape before being lowered to the ground.

Starting situation. A stands upright and face on to B. Hands are placed on the shoulders of B. B prepares a Base in front of, face on to, and close to A. Grip. Palms of B grasp the lower thighs of A. Palms of A press down firmly on the shoulders of B. Base. Wide squat base; or a deep Lunge base. Works when Gymnast A stands upright in front of, and close in to B, with palms of hands placed on the shoulders of B. Keep both arms tense and straight. Gymnast B prepares a Base in front of, and face on to A. Grips the lower thighs of A just above the knees. Both gymnasts co-ordinate a jumping action and a pressing down on the shoulders of B, and a heel drive into layout position, from gymnast A; with an upward lifting of the legs of A by gymnast B.(The further forward gymnast A pushes their shoulders at take off, the higher the lift may become.) After showing a Layout position at the top of the lift gymnast B lowers A to the ground.

Starting situation. A, standing upright, side on to the face of B. One flexed knee raised. B face on to the side of A. Inside hand takes the lower back of A. The outside hand, palm upwards, takes the flexed knee of A. Grip. Becomes a variation of cradle supporting. B places palm of the inside hand on the lower back of A. This becomes a lifting force. The palm of the outside hand, "upwards", is placed under the raised knee of A. This becomes a lifting and a turning force. A places their inside hand on the inside shoulder of B. Works when gymnast A stands side on to the inside shoulder of B, and at a right angle to B. Gymnast A raises one flexed leg; (same leg as the side the support is standing) and places their inside hand on the inside shoulder of B, to stabilise the take off. Gymnast B pushes the palm of their inside hand onto the lower back of A. The outside hand grips under the knee joint of the raised leg of A. Gymnast A, at take off , flexes the supporting leg and co-ordinates :- 1. A powerful vertical hop. 2. A push down on the inside shoulder of B. 3. A swing of the free arm "forward and up". 4. A pull back of the head to "look for the floormat". Gymnast B co-ordinates with A on the timing of the take off and :- 1. Lifts, pushes upwards and supports with the inside hand (or arm across ) the lower back. 2. Lifts and turns gymnast A with the outside hand, from under the flexed knee of A. At the top of the take off, gymnast A sees the floormat early and pulls into a Tuck shape, to rotate backwards. Gymnast B holds on to A with the inside support hand, (or arm across the back) to help A to control their landing.

To either lower or to push away, and land on feet. Starting situation. A in front of, and face away from B. Close behind,and face on to the back of A. Grip. In forward undergrasp grip, B takes hold of the upper arms; the flexed elbows; the forward flexed hands of A. In a sideways grip, with palms face inwards, holds the waist of A. Base. Either a Lunge base , or a wide Squat base. Works when gymnast A stands upright in front of and close to B. Gymnast B stands behind, and close to the back of A, and grasping hold of the waist of A. (in this case) Gymnast A swings arms "forward and up", to jump vertical, and thereafter either to execute a shape at the top of the lift. (long, tuck, straddle, pike) or to execute a twist at the top of the lift. (1/4; 1/2; full twist.) Gymnast B assists the jump by lifting A high and then either lowering A back to the starting situation; or "pushing" A away at the top of the lift to give assisted flight to A.

Starting situation. A stands upright and side on to the face of B. B stands upright, in a wide base,and face on to the side of A. Grip. A grips the inside shoulder of B, with palms down. B places the inside hand palm on the lower back of A. The outside hand, in undergrasp grip,under the raised flexed knee of A. Base. A wide upright and firm stance. Works when gymnast A stands side on to the inside shoulder of B. Gymnast A raises one flexed inside leg, and places their inside hand, palms down, on to the inside shoulder of gymnast B. The outside arm is kept low and straight. Gymnast B pushes the palm of their inside hand on to the lower back of gymnast A. Their outside hand grips under the knee joint of the raised leg of A. Palm upwards in an undergrasp grip. Gymnast A flexes the support leg and then co-ordinates a vertical hop, a firm press down on the inside shoulder of B,and an arm swing "forward and up" of the free arm. Gymnast B co-operates with the timed take off, by lifting and pushing with the inside hand on the lower back of A, and by lifting vertically under the flexed knee of A, with their outside hand. Gymnast B lifts A from the vertical hop,and thereafter lowers A back to the starting situation. N.B. This becomes the starting situation for a Pitched Backward Somersault later in the course.

Starting situation. A stands upright in front of,and face onto B. Hands are placed on the shoulders of B. B prepares a base in front of, and face onto A.Grip. The palms of B grip the lower thighs of A. The palms of A press firmly down on the shoulders of B. Base. A wide squat base; or a deep lunge base. Works when gymnast A stands in front of, and close in to B. Gymnast A places hands on the shoulders of B whilst keeping arms straight and tense in preparation for propping themselves up in a layout balance. Gymnast B stands in front of A, prepares a base and grips the lower thighs of A. Both gymnasts now co-ordinate a vertical jump from A whilst pressing down firmly on the shoulders of B and lifting heels " backwards and up" into a layout position. By pushing shoulders well in front of the wrists gymnast A will create an efficient propping action for the upper body. Gymnast B assists the jump by lifting A high on straight arms and propping the legs from the lower thigh grip, to hold A in a layout balance position. After holding the balance, gymnast B lowers A back down to the ground.

Starting situation. A stands upright and face on to B. Hands are placed on the shoulders of B. B prepares a Base in front of, face on to, and close to A. Grip. Palms of B grasp the lower thighs of A. Palms of A press down firmly on the shoulders of B. Base. Wide squat base; or a deep Lunge base. Works when Gymnast A stands upright in front of, and close in to B, with palms of hands placed on the shoulders of B. Keep both arms tense and straight. Gymnast B prepares a Base in front of, and face on to A. Grips the lower thighs of A just above the knees. Both gymnasts co-ordinate a jumping action and a pressing down on the shoulders of B, and a heel drive into layout position, from gymnast A; with an upward lifting of the legs of A by gymnast B.(The further forward gymnast A pushes their shoulders at take off, the higher the lift may become.) After showing a Layout position at the top of the lift gymnast B lowers A to the ground.