Gymnastics: bridges

Move from Long Sit to Modified Bridge to Bridge to Modified Bridge to Long Sit.

Move from Long Sit to Modified Bridge to Bridge to Modified Bridge to Long Sit.

Develop Bridge Progressions Start with moderately high apparatus, then decrease the height as bridge improves. From Modified Bridge with feet on apparatus and hands on floor, straighten arms and push tummy up. Teach Backward Exit through Handstand. Co-ordinate lead leg kick out with shoulder extension, to backward step exit from bridge.

Lie on your back with your knees bent. Keep your back in a neutral position - not overly arched but not pressed into the floor. Contract your abdominal muscles and raise your hips off the floor. Align them with your knees and shoulders and hold for three deep breaths. Return to the start position and repeat.

Pupil stands with one leg raised.<BR>Teacher supports with one hand in small of back and the other behind the raised knee.<BR>Pupil reaches back to bridge with teacher supporting body weight.<BR>Pupil kicks back, aided by the teacher, when hips are over hands.<BR>Exit to stand.

Lie in modified bridge position with hands near to ears and knees fully bent.<BR>Rise to bridge <BR>Raise one leg rocking backwards so that shoulders are above hands.<BR>Exit to lie.

Teach Twisting Exit from Bridge or Modified Bridge

Kneeling on low block or box place hands on floor.<BR>Walk on toes to raise hips and kick to split handstand.<BR>Exit with forward roll.

Develop Bridge Progressions Development (on floor): Modified Bridge into Full Bridge with Backward Exit through Handstand

Lie back against the wall bars with feet flat on the floor a sitting distance from the wall.<BR>Grasp bars by the ears with a reverse underhand grip.<BR>Extend arms to gain bridge shape and forward step to exit.

Kick up to handstand against wall bars placing hands near to wall.<BR>Lower hips and exit with backward step.

Develop Bridge Progressions Start with moderately high apparatus, then decrease the height as bridge improves. From Modified Bridge with hands on apparatus and feet on floor, straighten arms and push tummy up. Teach Step Out Exit. Co-ordinate push from shoulder extension with step out from high lead leg.

Start in short sit on box or block at an arms lenght height.<BR>Reach backwards so that hands reach the floor.<BR>Keep feet on the block to form handstand bridge.<BR>Move shoulders over hands by rocking.<BR>Raise one leg vertically and with a shoulder rock followed by a backward kickwith the raised leg exit with backward step.

Staring situation. A in a bridge face onto B. Face to Face. B face onto the face of A and holding a Lunge position. Works when gymnast A starts from a bridge position, and face onto B. Gymnast B holds a Lunge, or an Upright base, as preparation to catch the single foot, or both thighs of A. From the bridge position, Gymnast A either raises one leg, rocks into the shoulders and kicks with the lead leg to exit the bridge, into a split leg handstand balance; or rocks into the shoulders, pushes from two feet and hip extends into a handstand balance. Gymnast B aims to either catch the single foot of A and hold A in the split leg handstand balance; or&quot; move in&quot; to catch the thighs of A and hold A in a straight handstand balance. Note. The above actions also work if B stands side onto A and close to the shoulders of A during their bridge action.

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.

Teach Modified Bridge (bridging between shoulders and heels; hand placement as for Backward Roll) into Full Bridge.

Starting situation. A lying horizontal to B. Head to the Feet of B, and in reverse box shape position, but with &quot;heels to bum&quot;. 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 &quot;pushing the tummy up&quot;, by A. To create a Bridge exit to feet for A.

As previous exercises but start with hips and knees at 90deg.<BR>Push hips up from legs to gain bridge position.<BR>Forward step exit.<BR>

Pupil lies on box or block at hip height.<BR>Hands are placed on floor in a handstand position.<BR>One leg is raised to the vertical, the other remains on the box.<BR>The following leg is kept extended and a balance, assisted by the teacher, is held.<BR>The following leg is raised to form handstand.<BR>Exit through forward roll.

Pupil lunges to vertical handstand on cross bench or box.<BR>One foot take off.<BR>Exit backwards to stand.

Starting from Wide Shape: Slow arm circles from Wide Shape and back to Wide Shape Lift into a Wide Shape Balance Twist into Arabesque Balance Twist back to Wide Shape Balance End in Upright Standing

Teach Weight on Feet and Hands: Full Twist

Starting situation. A Face onto the Back of B. Face to Back. B Back onto A and holding an Upright base, or a Lunge base. Works when gymnast A starts face onto the back of gymnast B and two steps away from B. Gymnast B holds either an Upright base or a Lunge base; with hands on, or just behind the shoulders, and pointing backwards, as preparation to catch the ankles of A. Gymnast A makes a long step, long reach kick up to a handstand balance against the Back of gymnast B. Gymnast B aims to catch the ankles of A and hold A in either a Vertical handstand, or a Tilted handstand balance. Note. Gymnast A may kick up into a backwards and forwards split leg handstand balance against either of the bases, to produce variations of this particular gymnastic idea.

(optional music - any piece with 4/4 Marching rhythm) Link conditioning ideas in any order Start from, and end in, a chosen position of stillness Dish Shape and Dish Rocking Half Dish Roll to Arch Shape and Arch Rocking Dish Rolling through 360 Degrees and Reverse Tuck Rocking and Tuck Rock to Feet&rarr; Squat Shape Balance with weight on hands Dish Rock&rarr; Shoulder Balance&rarr; Tuck Shape Balance Modified Bridge&rarr; Full Bridge V-Sit&rarr; Straddle V-Sit&rarr; Straddle Sit&rarr; Fold (and reverse) V-Sit&rarr; Shoulder Balance

Starting situation. A upright and side onto B. Side to Side. B Side onto the Side of A and holding a kneeling squat position. Works when gymnast A starts side onto gymnast B, two steps away, and slightly forward of B. Gymnast B holds a kneeling squat position, and side onto A, as preparation to thigh catch A. Gymnast A makes a sideways kick and a long sideways lunge, as a cartwheel preparation up to the base B. The aim of gymnast A being to grasp the lower thighs of B and to leg kick strongly in order to wheel into a handstand position. Gymnast B aims to reach early with the outside hand, to lift the hip of A, and help the rotation into a handstand balance. After the lift, gymnast B grasps both hips of A to hold A in a Handstand balance. Note. This catch will work well when gymnast A is either &quot;chest onto B&quot; during the wheeling action; or &quot;back onto B&quot; during the wheeling action.

Link a selection of conditioning ideas in any order. Start from, and end in, a chosen position of stillness. <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Lunge into Forward Roll into Stag Leg Sit <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>Modified Bridge into Full Bridge <span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>and Exit <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit into Straddle V-Sit into Straddle Sit into Fold<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> and Reverse <span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>V-Sit to Shoulder Balance with Exit to Knee Scale<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>, Lower to<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> Front Lying<span style=&quot;font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;>,<span style=&quot;font-family: &quot;Times New Roman Bold&quot;; mso-bidi-font-family: &quot;Times New Roman&quot;;&quot; lang=&quot;EN-US&quot;> &frac12; Twist to Long Sit <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Back Support onto &frac12; Twist to Front Support onto &frac12; Twist to Back Support <span style=&quot;font-family: 'Times New Roman Bold';&quot;>Long Sit onto &frac12; Twist to Box Shape onto Sideways Roll onto Box Shape onto &frac12; Twist to Long Sit

Headstand down a low incline (e.g. a mat over a springboard).