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base DRILLS

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Astride Vault (Progression) Support

Standing as far as possible from the box the gymnast dives forward to place hands, a shoulder width apart, on to the box top.Keeping legs extended and the hips high the feet are brought outside of hands in a straddle position.The support places hands on to the shoulders and lifts stopping forward rotation.Gymnast lands on mat in flexed position.

Key 3 Astride Vault

Forward Roll from Platform

Kneel on the platform with hands on the mats and at the base of the platform.Sraighten legs and roll on to shoulders and back.

Key 2 content Forward roll

Head Spring (Progressions)

Knee on a low block or box and place hands and head to form triangle. Extend knees and raise legs to head stand.Keeping body straight topple over to land with flat body on crash mats.

short head spring

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

Shoulder balance.(Method One)

Start in long sit position. Dish rock pushing hips high above the shoulders and catch hips with hands to create a base for the balance.Keep body straight and high.Exit to long sit position.

Key 2 content balance

Small Base Balances and Holds

Knee ScaleStarting in a Box Shape raise one leg either to extend or bent.

Key 3 Balance

Tucked Jump from Spring Board

From a short run, hurdle step to take off from spring board with two feet.Form tuck shape during flight.Flex knees and hips on landing.

Key 4 Content Trampette Tuck

Box Base Key 5 2 Balances and ...

BASES. One of the pair becomes a Static object and \or a means of support for the other partner by creating a Base.

General

Partial weight on a reverse bo...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Sitting on a box base Key 5 2 ...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Handstand onto a standing base...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Reverse Box Base - Propping Sh...

Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

General

Stand on a Table Base Key 5 2 ...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Handstand onto a Lunge Base Ke...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Stand on a modified squat base...

Static Counter Balance Ideas. In order to achieve a counter balance the two gymnasts must lean away from each other, whilst remaining in contact with each other. The contact is usually by means of either a Grip or an Interlock. The body weights of the gymnasts are thereby used as counter agencies to create a state of equilibrium

General

Reverse Box Base - Tummy Down ...

Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

General

Leaning against a sitting base...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Handstand onto a modified lung...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Box Base - Tummy Down Key 5 2 ...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Reverse Box Base - Propping lo...

Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

General

Sideways lean onto right angle...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Squat Base counter balance Key...

Counter Balances.(static) The pair lean away from each other, whilst remaining in contact by means of a grip or an interlock. The gymnasts body weights being used as counter agencies to create a final state of equilibrium, and produce a static counterbalance image.

General

Gymnastics: Small Base Balance...

Knee Scale<BR><BR>Starting in a Box Shape raise one leg either to extend or bent.

General

Reverse Box Base Key 5 2 Balan...

One of the pair becomes a "Static object" and/or a means of support for the other partner by creating a Base.

General

Pike Sitting Base Key 5 2 Bala...

One of the pair becomes a "Static object" and/or a means of support for the other partner by creating a Base.

General

Lean against a base Key 5 Part...

General

Leaning against a standing bas...

General

Sitting on a Tuck Shape Key 5 ...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Catching a limb into a handsta...

p>Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

General

Front Angel - Variation Key 5 ...

Balances may be understood as Static, held positions, where one partner supports all the weight of; or some of the weight of the other partner, to create a co-operative pair image. All static balances must be held and shown for three seconds. Whatever the base created, the top gymnast may choose to place full weight onto the partner

General

Back to back - lift into count...

p>Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

General

Key 5 6 Counterbalance - Gymna...

Counter Balances. (mobile) The pair lean away from each other, whilst remaining in contact by means of a grip or interlock. Once a static balance has been achieved, the state of equilibrium may be disturbed by lowering and raising the C of G of one or both of the gymnasts. The counter balance will thereby become a mobile action. By tilting a static balance to one side, and skittering to move the feet quickly,the original balance will become a mobile spin. By a Base gymnast lowering a Top gymnast out of a static balance, the equilibrium may be disturbed, to become a mobile counter balance, and thereby create an exit idea from static balance.

General

Gymnastics: Wrist to Wrist Cou...

Counter Balances.(static) The pair lean away from each other, whilst remaining in contact by means of a grip or an interlock. The gymnasts body weights being used as counter agencies to create a final state of equilibrium, and produce a static counterbalance image.

General

Squat Lift into a Mobile Count...

Starting situation. Gymnast B, in a lunge base, holding A in a Horizontal counterbalance. Gymnast A holding a tense horizontal straddle shape supported on the shoulders of gymnast B. Grip. Gymnast B, with palms of hands down, presses strongly down on the front of the tense lower legs of gymnast A. Works when gymnast B gradually leans further forwards into a deeper lunge position, whilst pressing even harder down on the tense lower legs of A. Gymnast A changes focus from looking along their horizontal body, to looking for the floormat. Gymnast A slowly lowers gymnast B,into a handstand position. Gymnast A looks for, and stretches towards the floormat and into a Handstand exit from the action.

General

Craddle catching Key 5 4 Catch...

A Cradle....in this context means :- Base B forms a cradle by flexing both arms at the elbow joint and squeezing elbows into the rib cage. Holds the forearms in front of the body at shoulder width apart. This becomes a preparation to catch partner A at either side of their Centre of Gravity,ie thighs and chest or thighs and hips. Base B should keep legs wide apart to ensure the stability of the base.

General

Wrist to Wrist grip - Diagonal...

Counter Balances.(static) The pair lean away from each other, whilst remaining in contact by means of a grip or an interlock. The gymnasts body weights being used as counter agencies to create a final state of equilibrium, and produce a static counterbalance image.

General

Thigh catch into handstand Key...

Starting Situation. A Face onto B Face to Face. B Face onto A and holding a Kneeling Squat Base. Works when gymnast A starts face onto B and three steps away. Gymnast B is face onto A, and kneeling back on their heels, holds a wide,low squat base. Gymnast A makes a one step, tumble preparation step and a strong leg kick towards a handstand position. The aim being to grasp the lower thigh of B and to kick into a handstand position. Gymnast B aims to catch the weight of A on their lower thigh, and to catch hold of the hips of A and hold A in a handstand balance. Note. This balance may be achieved slowly by reducing the distance between the gymnasts to two paces. The preparation of gymnast A now becomes a long step, long reach and powerful kick up towards a handstand. Gymnast B grasps the hips early and lifts the C of G of A into the handstand balance position.

General

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Key 5 2 Balances and Bases Drills

Key 5 2 Balances and Bases Drills

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