Could you give me some drills for back extensions?
Also, when a gymnast complains of back ache, what should we do?
As always, thanks for your time,
extension to handstand is a "KIP" ... all the power is generated
when the closed body (in a tight pike or 'V') is opened rapidly.
Student lays flat on back. Arms straight over the head also on the floor.
Lift straight legs over the head to touch the floor.
I recommend starting with straight arms... to emphasize the focus on the
"KIP" action in the hips rather than the arm-push.
COACH stands astride the hands... and grasps the ankles of the student...
ready to lift the student's feet straight up towards the ceiling.
FIRST have the student push STRAIGHT legs and pointed
toes upwards... SLOWLY... and the coach RESISTS by pushing the legs down
softly... The goal is to have the student focus on which muscles (buttocks/lumbar)
are doing the work.10-20 reps.
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Wayne is the Head Coach for the Savannah College of Art and
Design Cheerleading team and Executive Coach of Olympic Gymnast
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used by students and instructors world wide since 1991. Coach
Wayne is available for in-gym instructor training and performance
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MAKE SURE THE KNEES remain locked straight.
SECOND... have the student push the feet skyward while the coach guides
the feet towards the sky. Don't work the arms... stop when the student
is high up on her back/shoulders and the body is basically straight up
and down. 20-40 reps
THIRD... speed up the kip... with the coach assisting still... this time
pushing all the way up to a handstand.
FORTH... from a squad-push back-sit-roll... without the coach. using an
arm push is natural... straight arm extension-roll to handstand is easy
IF the kip is powerful and accurate.
the bad habit of tossing the head must be resisted... the head should
Start there and let me know what problems you're having.