Work swing half turns with a piece of foam, or other object between the ankles.It's much easier to teach it properly than to fix bad habits later. Be sure the gymnast has a good concept of the tap swing before working swing 1/2 turns.Then release the bar with one arm drop it to their side while doing a half turn and regrasp the bar. Have the gymnast hang in a hollow on the bar looking at their toes. No drills yet available for this skill.This will aid in gaining amplitude and good direction for the dismount. The gymnast should feel a significant block off the bar prior to release.Once the tap is consistant, dismounting into a pit or with a belt to get the feel for the turnover is next.Work the tap without releasing the bar until you get a feel for it. The front swing position is an open body leading with the heels, as the gymnast passes through the bottom, they must hollow then kick their heels towards the ceiling. It is essentially a reverse of a normal tap swing. The key to this skill is getting a feel for the tap.This pause can be gradually eliminated, then the spot can be gradually eliminated. Same as above drill but after brief pause the spotter turns the gymnast over to complete the flyaway.Again the gymnast should look at their toes. (For larger gymnasts a spotting belt is the next best thing) Target position should be about 45 degrees above horizontal. Tap swing release spotter catches the gymnast.
The gymnast should look at their toes during the flight. Tap swing release to land on back in a pit, resi-pit, or stacked mats.Really focus on a tight hollow back extension roll. Back extension roll to push up position.stand on the box, then putting your hands on the bar swing around the bar and try to get your feet back on the box. To get a consistant clearhip hand stand practice back hip circles then try getting your hips away from the bars then putting a bar height box behind and the low bar.The key is to stay tight, head in, and aggressively drop the shoulders back when initiating the skill.This will force the gymnast to hit a solid support and shift their wrists to prepare for the next clear hip. A spotter should catch the gymnast in their final position. The gymnast should aim to finish the clear hip horizontal or higher. This will force the gymnast to keep tight and initiate the skill with their shoulders. Click here to view an article on the cast handstand.Lay stomach down on a sixty centimetre block or two resi-mats with a floor bar infront of the block/resi-mats, get gymnast to place hands on bar with shoulders in front with open hip postition heel drive to handstand position then fall to flatback this drill can be spotted at first to give gymnast impression of leading with their feet.This should simulate the uppoer body while performing a cast to hanstand. Return the band slowly using the same direction, toward the ceiling then down toward the base/thighs. Holding the band very tight, while keeping the arms straight and close to body, pull band from the thighs toward the ceiling and then up toward the head. The feet should be closer to the base than the head. Lie on back and grasp the band or surgical tubing. Wrap a therapy band or surgical tubing around the base of very sturdy equipment, such as beam, vault, or bar base.Swing handstand on P-bars with good technique will help improve cast handstands.Be sure to also work cast handstand and lower back to the bar, because the negative motion will strengthen the cast. Most gymnasts have a tendency to cast back and not up.
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